Eat fish. You've heard it over and over again. While some may be willing to take this recommendation without asking any questions, you may be interested to know exactly why you should include fish, especially oily fish, in your diet. Oily fish contains high amounts of omega-3 fatty acids, which are a type of unsaturated fat that provides a number of health benefits.
Benefits of Fish
The omega-3 fatty acids in oily fish can help decrease LDL cholesterol, reducing your risk of heart disease. Omega-3 fatty acids also help reduce blood pressure, prevent arthritis, promote healthy brain function and keep your heart beating normally, according to the Washington State Department of Health.
In addition to the health benefits you receive from omega-3 fatty acids, fish is also a good source of protein that contains several vitamins and minerals including vitamin D, B vitamins, calcium, iron, zinc, phosphorus, iodine and magnesium.
Choosing and Cooking Fish
Although all varieties of fish contain vitamins, minerals and omega-3 fatty acids, oily fish, such as salmon, tuna, trout, sardines and sea bass contain the highest concentrations.
The American Heart Association recommends consuming fish baked or grilled, rather than fried to avoid adding excess amounts of saturated fat to the fish. Choosing low-fat, low-sodium seasonings, such as lemon juice, herbs and spices can help flavor the fish, without adding fat or salt, which can adversely affect your heart health.
Considerations
According to the Environmental Protection Agency, or EPA, nearly all fish contain some degree of mercury. For most healthy adults, the amount of mercury in fish is not a major health concern. Pregnant women must be extra careful, however, because mercury can cause harm to a developing fetus. Mercury can also cause damage to young children. Because of this, the EPA and the FDA, or Food and Drug Administration advise pregnant women, nursing women and young children to avoid certain types of fish and eat a limited amount of other types of fish.
EPA and FDA Recommendations
Avoid large fish, such as shark, swordfish, king mackerel and tilefish, which often contain high levels of mercury. When choosing fish, opt for salmon, Pollock, catfish and tuna and eat up to 12 oz. per week. Albacore tuna contains less mercury than canned light tuna, so opt for the albacore variety of tuna. Check your local advisories before consuming any locally caught fish.
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