The American Heart Association recommends boosting your weekly fish intake. Unlike beef or pork, fish is low in saturated fat. Fish is an excellent source of omega-3 fatty acids that fight heart disease. Fish also make good sources of protein but certain types of fish are more heart-healthy than others.
Types
Fatty fish contain higher levels of omega-3 fatty acids. Mackerel, herring, lake trout, sardines and albacore tuna are all types of fatty fish with heart-healthy benefits and contain the most amounts of omega-3 fatty acids, according to the American Heart Association. Farm raised salmon is high in omega-3s, however, the method of farming salmon causes ecological pollution making salmon a better option if caught in the wild.
Serving Amount
One serving of fish is about 3.5 oz or approximately ¾ cup of flaked fish. The amount of heart-healthy omega-3 fatty acids per fish servings varies per fish, reports the American Heart Associations. For example, canned tuna contains between .17 g and .24 g of omega-3 fatty acids per serving. Flounder or sole contains .48 g of omega-3 fatty acids. Crabs contains between .27 g and .40 g of omega-3 fatty acids. A deck of cards is about the size of a serving. The AHA suggests Americans consume about two servings of fish per week. Fish should not be grilled or fried to remain heart healthy.
Benefits
Eicosapentaenoic acid and docosahexaenoic acid are the two types of omega-3 fatty acids found in fish. The beneficial acids may decrease cholesterol, blood pressure and arterial plaque. The AHA reports omega-3 fatty acids decrease irregular heartbeats. Cardiac arrhythmia can lead to heart attacks and death.
Cooking Methods
Avoid frying fish, which increases saturated fats. Opt for baking, grilling or boiling fish when cooking. Season fish with herbs and spices instead of salt. High levels of sodium increase blood pressure and places you at a higher risk for heart disease and stroke. Aim for 1,500 mg of sodium per day or less, suggests the AHA. Remove the skin and fat from fish before cooking to potentially reduce mercury and environmental toxins in the fish.
Warnings
Some types of fish contain high levels of mercury and other dangerous toxins. Older and larger fish and sea mammals often contain larger toxin levels in their bodies. Seafood with the highest potential of mercury include shark, swordfish, king mackerel or tilefish. Commonly consumed fish with low levels of mercury include pollock, catfish, salmon, shrimp and canned light tuna. Vary the type of fish you eat to decrease the potential dangers of environmental pollutants.
Considerations
Some fish contain low levels of omega-3 fatty acids and a high amount of arachidonic acid, an omega-6 fatty acid. These fish include tilapia and catfish. Eating large amounts of arachidonic acid causes inflammation in the body that leads to plaque buildup in your arteries, reports the website Mayo Clinic. Increased plaque heightens your risk for heart disease.
References
- American Heart Association: Fish 101
- MayoClinic.com: Pregnancy and fish: Whats too little or too much?
- MayoClinic.com: Omega-3 in fish: How eating fish helps your heart
- MayoClinic.com:Cholesterol: Top five foods to lower your numbers
- American Heart Association: Sodium
- U.S. News: Which Fish is the Best Fish
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