Fish is an excellent source of protein and can provide heart-healthy benefits -- depending on the type of fish you eat. Some types of fish are high in mercury, and some can actually raise cholesterol levels. Learn how to choose healthier fish and how to cook fish with nutritious ingredients.
Step 1
Bake, grill or broil fish instead of frying it, suggests the American Heart Association. Broiling or baking fish will keep your meal heart-healthy because it doesn't require butter, lard, vegetable shortening, palm kernel oil, coconut oil or palm oil, all of which contain saturated fat.
Step 2
Cook fish in olive oil and lemon instead of butter or shortening. Olive oil contains monounsaturated fats, which can lower bad cholesterol that accumulates in the bloodstream. Butter and shortening will increase bad cholesterol.
Step 3
Prepare fish that is high in omega-3 fatty acids. Adults should eat two servings of fish high in omega-3 per week, according to the Mayo Clinic. Types of fish that are high in omega-3 fatty acids include salmon, herring, canned mackerel, trout, sardines and tuna.
Step 4
Limit fish that is high in mercury. Pregnant women and children should not eat any fish that may be high in mercury, including swordfish, king mackerel, shark and tilefish. Fish with slightly lower levels of mercury, like salmon and canned light tuna, should only be eaten twice a week at the most.
Step 5
Continue to eat fish that contains omega-6. Tilapia and catfish, which contain high levels of omega-3 fatty acids, also contain high levels of omega-6. Omega-6 may increase your risk for blood clots, reports the Mayo Clinic. However, the Mayo Clinic does not suggest removing these fish from your diet. "I'm going to continue to eat fish at least twice weekly," says Mayo Clinic nutritionist, Jennifer Nelson, M.S., R.D. "I'm going to choose a variety of fatty fish, including tilapia and catfish."
Tips and Warnings
- To add more flavor to your fish, sprinkle fresh herbs like basil or cilantro on top before cooking.
- Women who breastfeed or who may become pregnant should not consume fish that contain high levels of mercury.
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