Healthy Heart Tip- Eat more fish!

Fish are amazing, beautiful creatures. I’ve snorkeled in crystal-clear waters full of vibrant, exotic fish. What a treat it is to see the many varieties that swim free in the ocean—all basically the same, yet all so very different, in so many shapes, sizes, and colors. Fish are wonderful entertainment, but they also can benefit us in other ways.

Certain dark flesh fish contain high concentrations of Omega 3 fatty acids, which are fats that are very beneficial to the human body. First it was found that Omega 3 fatty acids were good for the heart and cardiovascular health. Now it is thought that Omega 3 fatty acids are helpful not only in maintaining the health of the heart, but also in brain development and overall long-term health. They have been found to help lower cholesterol levels, elevate moods, and act as anti-inflammatory agents.

All of that, right there, should be enough to send you running down to the fish market. But before you do, you should know that when it comes to Omega 3 fatty acids, not all fish are created equal. The highest concentrations are found in dark flesh cold-water fish caught in the wild rather than raised on a farm. The wild fish eat more algae, which is where they get the Omega 3 fatty acids. The fish stores fat just as you and I do; when we eat the fish, we benefit from their stored fats.

Because some fish flesh contains high levels of heavy metals, I strongly recommend that you buy fish from a health-food store,   Ask where it was caught, and if it has been tested for contaminants. And remember: fresh fish does not smell “fishy.”

 The scales should be shiny, the flesh firm. Look your fish in the eye; if it’s fresh, the eye will be clear, not cloudy. Most stores sell frozen, serving-size fish, make sure it's  "wild caught".  This may be a good choice; fish are normally frozen right after they’re caught, and frozen fish is easy to store until you’re ready to eat it.

Fish with white flesh are good sources of protein, but they don’t have high concentrations of Omega 3 fatty acids, except in their livers. Unless you’re going to eat that, go for such dark-fleshed fishes as salmon and mackerel. Two or three servings a week are a great start.

There are many ways to serve fish: you can steam, poach, broil, grill, or bake them. You can fry them, though that may not be the healthiest option. You can go ethnic and make curried fish (Thai), fish stew (French), fish in green sauce (Mexican), or fish sauce piquante (Cajun). Or pick up a Mediterranean cookbook—the region boasts unlimited choices for serving fish.

It may be difficult or unacceptable to you to eat as much fish as you need to fulfill your body’s need for Omega 3 fatty acids. There are other choices. Check the refrigerated supplements section of your health-food store for flax-seed oil, a good vegetarian source of Omega 3 fatty acids. For a non-vegetarian source you can take a fish-oil supplement. As with all supplements, quality varies. Buy the best you can afford. Currently, 1000 milligrams is thought to be an adequate adult daily intake of Omega 3 fatty acids.

 While we’re on the subject of fatty acids, Omega 6 fatty acids are another type of essential fatty acids your body needs. These are found in corn, olive, sunflower, and safflower oils, so make sure you diet includes some of these. Best choice? Olive oil drizzled on your salads or vegetable side dishes.