Heart healthy fish contain little saturated fat and offer beneficial omega-3 fatty acids. Your body needs these essential acids, but cannot produce them. While increased dietary fat is often associated with cardiovascular problems, omega-3 fatty acids, found in some fish, plants and nuts, actually decrease heart disease risks. The American Heart Association recommends adults eat fatty fish at least twice weekly for cardiovascular benefits. As with any lifestyle changes, consult your doctor before altering your diet.
Types
While many fish offer health benefits, fattier fish such as salmon, halibut, tuna, mackerel, herring, anchovies and sardines contain higher concentrations of heart healthy omega-3 acids. Additionally, MayoClinic.com contends fish from the ocean generally offer higher omega-3 levels than their freshwater counterparts. MayoClinic.com also cautions against eating too much tilapia and catfish as they have relatively low levels of omega-3 and high levels of omega-6 acids. Omega-6 is found in red meats, and excessive consumption increases cardiovascular risks.
Cardiovascular Benefits
According to a 2006 report in the "Journal of the American Medical Association," one to two servings of fatty fish each week may reduce the risk of coronary death by as much as 36 percent. The AHA links fatty fish consumption to lower cholesterol, blood pressure and triglyceride levels and decreased risks of abnormal heart rhythms.
Other Benefits
The University of Maryland Medical Center says omega-3 acids from fatty fish may reduce rheumatoid arthritis, depression, menstrual and lupus symptoms. Fatty fish may also decrease bone loss and reduce some cancer risks. A study by Rush University Medical Center links omega-3 acids with reduced incidence of Alzheimer's disease. According to the study, individuals who ate fish at least once a week were 60 percent less likely to develop the disease than people who rarely ate fish.
Alternatives
Not everyone eats fish, either by necessity or because of lifestyle choices. Flaxseed, walnuts, canola oil, soybeans and fish oil supplements contain heart healthy omega-3 oils. MayoClinic.com suggests that omega-3 from fish is more beneficial than alternative sources and recommends consulting your doctor before taking omega-3 supplements.
Concerns
Concerns over the possible pesticide, mercury and polychlorinated biphenyl ingestion deters some people from eating fish. While these contaminants are cause for concern in large amounts, the Harvard School of Public Health concludes there is insufficient evidence to exclude fish from your diet, and the cardiovascular benefits outweigh possible risks. However, to reduce mercury ingestion, the Environmental Protection Agency recommends pregnant women, children and women who may become pregnant limit fish consumption, particularly larger fish such as mackerel, shark and swordfish. Speak with your doctor about the types and quantities of fish for your particular needs before changing your diet.
References
- University Of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: Omega-3 in Fish; How Eating Fish Helps your Heart
- National Institutes of Health: 2006 Journal of the American Medical Association: Fish Intake, Contaminants and Human Health
- American Heart Association: Fish and Omega-3 Fatty Acids
- Harvard School of Public Health: Fish: Friend or Foe?
- EPA: What you Need to Know about Mercury in Fish and Shellfish
