You have likely heard the benefits of including fish in your weekly diet. According to MayoClinic.com, eating one or two servings of fish each week might lower your risk of dying from a heart attack by at least one-third. Salmon is a nutritious fish that supplies several important nutrients, including protein and omega-3 fatty acids. However, not all salmon is created equally, and learning more will help you make the best eating decisions.
Benefits of Eating Fish
Fish, including canned salmon, is a healthy source of unsaturated fat, particularly omega-3 fatty acids. Consuming omega-3 fatty acids on a regular basis might help reduce inflammation throughout your entire body. This helps lower your risk of heart disease by reducing inflammation in your heart and blood vessels. MayoClinic.com reports that omega-3 fatty acids from fish might also help lower your triglycerides and blood pressure, reduce your risk of blood clots, boost immunity and might reduce arthritis symptoms. Regular servings of salmon might also boost learning ability in children.
Different Types of Salmon
Different types of salmon are not interchangeable, and you should pay close attention to the variety you choose. According to the Environmental Defense Fund, the worst type of salmon is farmed or Atlantic salmon because it can be contaminated with mercury and polychlorinated biphenyls, or PCBs. These types of salmon are considered dangerous to the environment as well. Better options are wild salmon from Washington, Oregon and California, although they are sill not your best choice. These varieties are high in omega-3 fatty acids, but pose a danger to the environment because of farming techniques and the potential for contamination, also from mercury and PCBs.
Canned Salmon
Canned salmon is almost always made using sockeye or Alaskan salmon, which are considered the best choice for the environment because they are caught with the least damage to the environment and have large populations. Canned salmon is low in contaminants, which might worry you enough that you avoid eating fish. The Environmental Defense Fund notes that you can enjoy canned salmon regularly because it is low in mercury and other toxins.
Tips for Including Canned Salmon in Your Diet
Canned salmon can easily replace canned tuna in your favorite sandwich recipe. Crumble canned salmon into a tossed green salad to add some healthy omega-3 fatty acids, as well as some protein. Canned salmon can also be added to vegetable soup, used as a nutritious topping for a baked potato or added to pasta salad recipes. Combine canned salmon with reduced-fat cream cheese and fresh parsley for a tasty dip or sandwich spread, or combine with beaten eggs and bread crumbs to make an alternative to a hamburger patty.
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