Choosing the best fish for your diet requires a little preparation of and knowledge about this cold-blooded species. Seafood contains myriad health and dieting benefits, but some fish are better for you than others. Incorporating just two servings of seafood a week into your diet can boost your overall health and protect your heart.
Heart-Healthy Fish
Incorporating wild Alaskan salmon, farmed rainbow trout, pollack and catfish into your diet provides you with cardiovascular benefits unobtainable with the less fatty fish. Even though they are referred to as "fatty fish," the fats contained therein are healthy omega-3 fatty acids, the kind found in fish oil. These oils have been proven to decrease risk of heart attack and stroke and even decrease elevated cholesterol levels.
Toxin-Free Fish
Although all fish are a healthy, low-calorie source of protein, some harbor dangerous chemicals such as mercury. Ingesting heavy metals and toxins can lead to chronic disease, some forms of cancer and even nervous disorders. Women who are pregnant or nursing need to be especially cautious in their seafood choices. Seafood with low toxin levels includes arctic char, scallops and crayfish. Wild Alaskan salmon and farmed trout have relatively low mercury levels as well. Fish to avoid include shark, swordfish and king mackerel. The bigger -- and older -- the fish, the more toxins it is likely to contain.
Shellfish
The bountiful group of shellfish can be enjoyed on any diet. Including clams, oysters, mussels, crab and scallops, this type of seafood is earth, health and waistline friendly. Shellfish contains iodine, vitamins and protein needed for a healthy, well-rounded diet. However, watch where you purchase your shellfish. Do not buy "live" clams, mussels or oysters that do not close when touched or immobile lobsters, as they may be dead and can spoil quickly if not frozen.
Cooking Fish
For a healthy diet, the cooking method chosen to prepare fish is as important as the fish chosen. Fish that is fried or drenched in butter suddenly loses its health benefits with the ladles of grease. Bake, grill, broil or steam fish to let the excess fat drip off. On average, 6 oz. is a serving of seafood, and as with any food, eating too much can wreck a diet. Fish is done cooking when it is opaque or flakes easily. For health added flavor, try using a squirt of lemon juice rather than tartar sauce or melted butter.
Member Comments