The question shouldn’t be if you should eat fish, the question should be which fish should you eat? Seafood is a key source of heart-healthy, lean protein, of which everyone should consume two servings a week. Not only is most seafood low in fat, it is high in protein. The varieties that are higher in fat contain heart healthy fats that are actually good for you. These fats are called omega-3 fatty acids and have been shown to reduce the risk of heart attack by 36% and lessen depression in adults, and may also play a crucial role in infant’s brain development. So, whether you are pregnant, trying to get pregnant, raising a child, or just trying to improve your own overall diet, adding a couple servings of seafood is a must.so here is a look at the fish you should eat.
People looking for healthy fish to eat may have heard of a species called, hoki, which is caught in the Southern Ocean. In addition to consuming it as a food, it is processed for use in some the highest quality fish oil supplements.
When combined with other rich fish oil, such as tuna, hoki produces a supplement containing rich, concentrated levels of DHA and EPA essential fatty acids. These anti-inflammatory properties are twice those of other similar fish oils. The less inflammation in our bodies, the fewer degenerative diseases we have to cope with.
Salmon, Mackerel Or Tuna
The reason why these fish are so good for you is because their oils are rich in omega 3 fats and these fats have been researched in depth because of the profound impact they can have on health and longevity. Some of the reasons these are the most healthy fish to eat include:
- They are known to help keep blood plaque levels down which reduces the risk of cardiovascular disease; additionally, they help to keep triglyceride, cholesterol and blood pressure levels under control too. You probably know that people who come from fish eating cultures have far less rate of heart disease.
- They are known to help the brain function at its best. Your brain is actually made up from one of the fats found in fish omega 3 and this fat depletes over time which can affect not only our memory but also our moods and behaviors too. The only way to replace this fat is through the fish oil.
- They are known to help keep inflammation under control. Inflammation is a root cause behind a lot of ailments and deadly conditions such as arthritis, aneurysms and strokes. The fats found in the omega 3 raise nitric oxide in the body which reduces inflammation levels.
Why You Should Avoid The Avoid The Large Fish
Simply by being large, some fish are more likely to be high in mercury and other toxic materials. This is particularly true for children and women who are pregnant or nursing.
However, it would be a mistake to simply write off fish from your diet because you’re concerned about mercury poisoning. By eating smaller fish like anchovies, sardines and wild-caught salmon, you can stock up on the essential fatty acids like DHA and EPA in fish oil.
These essential omega 3 fatty acids power your brain-in fact, DHA makes up about half of your brain. They can also protect you from heart disease so the American Heart Association recommends eating fish 2-3 times a week.
Preparation Also Matters
Of course, how you prepare your fish matters too. Fried fish is not the way to a healthy heart. Fried food actually raises your inflammation levels and your goal is to lower them. So, bake, broil or sauté your fish using healthy olive oil to reap the full benefits. You can sprinkle chopped walnuts too across the top for an added boost of omega 3’s.
If you still have questions on which fish is the best for your health, the answer lies in having oily fish once or twice a week and also taking a fish oil supplement. Fish oil supplements are ideal because not only are they easy to take but they are the equivalent of eating a portion of fish. But they should not in any way substitute the fish. Remember eating fish in its natural form is healthy since it contains no additives.