Fatty Fish & Your Cholesterol

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The term “fatty fish” may sound unappealing, but actually these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids — good fats unlike the bad heart disease.

Getting Fatty Fish Into Your Diet

Fatty fish typically are cold-water fish. You have many good choices when it comes to fatty fish. The American Dietetic Association recommends:

  • Salmon
  • Tuna
  • Trout
  • Herring
  • Sardines
  • Mackerel

Three ounces of salmon alone offers about 1 gram of EPA and DHA. If these fish aren’t to your taste, you can also try white fish such as halibut or trout. A 3.5-ounce serving of trout offers about 1 gram of EPA, plus DHA.

One important point to keep in mind: How you prepare the fish is almost as important as which type of fish you eat.

“The way that you prepare any of these foods makes a big difference in your Heart Association recommends that people get at least two serving a week. If you have , they recommend eating one gram of EPA or DHA daily, preferable from fish.

What if you just can’t stand fish?

“>flaxseed, canola oil, and omega-3 enriched eggs.

Calories Count

Remember, fatty fish is still fatty. While the omega-3 fatty acids have lots of benefits, they’re also high in calories. You’ll gain weight if you overeat these fish. Most Americans, however, don’t even eat the recommended 8 ounces a week.

Also, eating too much of some types of fish can carry other risks. You may have heard about mercury in some sea fish, like tuna. Other fish like salmon can contain toxins like PCBs. These risks may be especially worrisome to small children or women who are pregnant or plan to become pregnant.