Eating Fish With Omega-3 Fatty Acids: How This Can Help Improve Your Health
February 25, 2020
Sometimes just adding a few changes to your diet can make a huge difference for your health. It can be as easy as incorporating the right vitamins into your daily routine. If you want to give a boost to your health, then you should start eating more fish with omega-3 fatty acids. According to the American Heart Association, research has shown that omega-3 fatty acids can reduce your risk of heart disease and stroke.
What Contains Omega-3 Fatty Acids?
Fish is a great source of protein, but it is also a good source of omega-3. Unlike most other meats, fish is low in saturated fat. This is why it is recommended that you eat at least 2 servings of fish per week. This is a great way to boost heart and brain health.
What Fish Should I Eat?
The best kind of fish to eat are the ones that are low in mercury, but high in omega-3 fatty acids. These fish include trout, sardines, albacore tuna, salmon, herring, and mackerel. If you’re looking for the best way to cook fish, then grilling is definitely the healthiest way to go! Remember to avoid eating swordfish, shark, tilefish and King Mackerel because these are often high in mercury.
Be advised that according to the U.S. Food and Drug Administration (FDA) children and pregnant women should avoid eating fish with the potential for high levels of mercury. Remember to check local advisories about the safety of fish caught by family and friends in local lakes, rivers and coastal areas.
How Omega-3’s Help the Body
It’s true that omega-3 fatty acids can help reduce the risk of heart disease and stroke, but they also play an important role in brain development and function. Some research has shown that the fatty acids found in fish oil--eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)--can help improve function in people that have memory problems like Alzheimer's disease or other cognitive impairments. Research also shows that omega-3 fatty acids can help reduce blood pressure.
Incorporating Omega-3’s Into Your Daily Routine
How can you add a dash of omega-3’s into your daily diet? You can try to eat fish at least twice per week. Whether that be packing a tuna sandwich for lunch or grilling some salmon for dinner, there are plenty of delicious fish recipes out there. If you aren’t a fan of fish, then there is an alternative option for you. Try taking fish oil supplements. Most supplements contain about 3.5 grams of omega-3 fatty acids. You can take one fish oil supplement per day or take one supplement per week. If you are having doubts about taking the fish oil supplements, then you should consult your Ascension Network doctor and ask what amount they recommend.