Fish are a lean, low-calorie source of protein and healthy fats called omega-3 fatty acids. The American Heart Association says consuming fish may help you lower cholesterol and blood pressure and reduce your risk of heart disease, heart attacks and strokes. Consult your doctor about the benefits of omega-3 fatty acids and fish.
Fish Consumption
Global fish consumption grew 3.6 percent per year since 1961, while world population increased 1.8 percent per year. Annual per capita fish consumption increased from 9 kg to 16 kg, yet the share of fish in the diet has declined slightly as consumption of other animal products has grown faster. Fish caught from oceans has leveled off, while two-thirds of fish today comes from inland and marine aquaculture.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fatty acids necessary for human health, particularly for growth and development, brain function and cardiovascular health. You can only obtain these fats through certain foods, such as fish and walnuts, since your body cannot produce them. Eicosapentaneoic acid and docosahexaneoic acid are the two types of omega-3 fatty acids contained in fish, especially cold water fatty fish, such as anchovies, salmon, sardines, bluefin tuna, herring and rainbow trout. The American Heart Association recommends that you eat at least two, 3.5-oz. cooked servings of fatty fish per week.
Health Benefits
Consuming fish rich in omega-3 fatty acids may improve your health, reduce your risk, and relieve symptoms of heart disease, arthritis, lupus, inflammatory bowel disorders and cancer. Research by Antonis Zampelas, Ph.D., published in the "Journal of the American College of Cardiology" in 2005 discovered that consumption of over 300 g of fish per week among healthy adults is independently associated with lower inflammation, which is tracked through tests for C-reactive protein, interleukin, tumor necrosis factor alpha, serum amyloid and white blood cells, When elevated, these markers are linked to cardiovascular disease, stroke, arthritis, Crohn's disease and other inflammation-related conditions. The higher your consumption of fatty fish rich in omega-3 fatty acids, the lower your risk of postmenopausal breast cancer, according to research by Jeongseon Kim published in "BioMed Central Cancer" in 2009.
Health Risks
The U.S. Environmental Protection Agency says some fish caught from lakes, rivers, oceans, and estuaries in the United States and abroad, may contain chemicals that could increase health risks. The EPA and FDA jointly advise women who might become pregnant or are pregnant, nursing mothers and young children to eat up to 12 ounces a week of a variety of fish and shellfish that contain omega-3 fatty acids. Recommended are fish that are low in mercury, such as salmon, light tuna, Pollack, catfish and shrimp. Limit albacore tuna, which has more mercury than light tuna, and any fish you catch locally, to 6 oz. per week and don't eat swordfish, shark or king mackerel. These fish contain higher levels of mercury, a toxic substance that may cause birth defects and harm your nervous system.
References
- Washington State Department of Health: Health Benefits of Fish
- American Heart Association: Fish and Omega-3 Fatty Acids
- World Health Organization: Availability and Consumption of Fish
- University of Maryland Medical Center: Omega-3 Fatty Acids
- University of Michegan Integrative Medicine: Healing Foods Pyramid
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