1. Get Your Omega 3s Twice a Week
It's widely recommended that you eat fish high in omega 3 fatty acids at least twice a week. Many dietary experts encourage you to eat far more than that. Regularly eating fish high in omega 3s is proven to reduce sudden death due to coronary disease, and it's also been shown to reduce both triglycerides and cholesterol levels. There is reason to believe that omega 3s may lower blood pressure, and it's widely recommended to help slow the progress of Alzheimer's. Choosing fish high in omega 3s instead of red meat can greatly reduce your risk of heart disease and diabetes.
2. Fishing for Dinner
Salmon is a good choice for fish that's rich in omega 3 fatty acids. Because salmon is so fatty, it's hard to overcook it to the point where it's dry and unappetizing. However, when you're learning to prepare salmon, you'll have to keep a close eye on it. It cooks quickly and stays pink even after it's done. You'll be able to tell it's ready when it flakes like tuna but is firm to the touch, not soft like jelly. Mackerel, sardines, albacore tuna, lake trout and halibut are all loaded with omega 3s, and there are unlimited ways to eat them. You could put them into a pasta salad or grill fish fillets and eat them over rice.
3. Select Fresh Over Fried
If you're out to eat, choose fresh fish and avoid dishes where the fish is breaded or fried. Opt for broiled or baked dishes. Talk to the staff at the restaurant to find out how different fish entrees are prepared. Try ordering a different kind of fish each time you go to a restaurant. Not only will you enjoy trying new dishes, you'll also get recipe ideas.
4. What's That Smell?
When you shop for fish, select a fillet that smells like the ocean, not like fish. That fishy smell means it's just on the edge of going bad, so isn't likely to taste good and could even get you sick. Prepare and cook your fish the day you purchase it or the next day, because it won't stay fresh for long. You can also used canned fish as a source of omega 3s. It lasts longer, so you can keep a supply on hand to use in salads and casseroles. Remember, you can substitute canned salmon in any dish that calls for canned tuna.
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