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There's nothing fishy regarding the latest news on how fish consumption can positively affect heart health! Certain types of fish such as mackerel, lake trout, herring, sardines, albacore tuna, salmon, shrimp and oysters contain high amounts of omega-3 fatty acids. Omega-3 fatty acids are a type of polyunsaturated fat. Polyunsaturated fats are liquid at room temperature, and do not have the artery-clogging qualities like saturated fat. Omega-3 fatty acids are believed to reduce coronary heart disease incidence and mortality by decreasing serum triglycerides, platelet aggregation and antiarrhythmic effects.
When incorporated into a diet adhering to MyPyramid, fish consumption can provide protection against heart disease. Fish is a good source of protein without the high saturated fat content found in fatty cuts of meat. Evidence from recent studies suggests that fish intake can even benefit those who already have cardiovascular disease. Men who eat at least some fish on a weekly basis have a lower risk of coronary heart disease than their non-fish eating counterparts. Additionally, consuming fish at least once a week may reduce the risk of sudden cardiac death in men. Although research is limited on fish consumption and heart disease in women, preliminary findings are favorable.
Medical professionals recommend eating fish at least twice a week. There are no recommendations for the amount of omega-3 fatty acids you should consume however, the British Nutrition Foundation (BNF) recommends 2.85 grams a day. Considering that the average U.S. intake of omega-3 fatty acids is around 1.6 grams a day/person Americans have a ways to go before achieving the BNF goal!
For most people, the biggest challenge is finding tasteful sources of omega-threes. If you can’t stomach the taste of fish, plant sources such as legumes, soy and pinto beans, walnuts, and flaxseed also contain omega-3 fatty acids. Please see our Recipes section for tasty meal ideas incorporating fish. Other ways to incorporate more fish in your diet include:
- Using fish and seafood in casseroles, pasta dishes, salads, soups, and burritos.
- Making a salmon loaf using canned salmon.
- Using fresh herbs, spices, lemon juice, and fat free dressings.
- Buying canned and frozen varieties of fish. Look for specials in your grocery store.
- Making a seafood salad sandwich using shrimp, salmon, or tuna and some reduced fat or fat free salad dressing.
- Baking, broiling, or grilling fish with fresh garden vegetables.
Fish oil supplements are widely available, however, the American Heart Association does not recommend general usage. The American Dietetic Association recommends eating fish to obtain the healthful benefits of omega-3 fatty acids. More research concerning the benefits and risks of fish oil supplements is warranted before general supplementation is encouraged. Until then, grab your pole and line and go fishing for a little extra heart health!
By Hope J. Baumann, RD, MA, CHES
References:
Albert, Christine et al. (1998). Fish Consumption and Risk of Sudden Cardiac Death. Journal of the American Medical Association, 279 (1), pp. 23-28.
American Dietetic Association. Seafood: Take it to Heart! (accessible by members only)
American Heart Association. Fish Oil. AHA Recommendation.
Harper, Charles R. & Jacobson, Terry A. (2001). The<
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