Fish: Eat it (at least) twice a week to boost your heart health

by Mary Lou Perry, RD, MS, CDE, Registered Dietitian for the UVA Heart and Vascular Center

With daylight saving’s time early arrival this year, it’s time to light up your grill and “lighten it up” with delicious heart-healthy fish. Why fish?

Low in saturated fat and rich in heart-healthy omega-3 fatty acids, fish is nutritious and offers benefits not found in your typical hamburger/hot dog grill cuisine. Science tells us that omega 3 fatty acids offer protection against heart disease and may reduce the symptoms of other disorders.

Because of their anti-inflammatory, anti-clotting and anti-arrhythmic properties, omega-3 fatty acids reduce inflammation (a cause of heart disease), and lower blood pressure. Ample consumption of omega 3s may also enhance mood and sharpen memory.

Catch Heart-Healthy Benefits

The benefits of eating fish are so sound that the American Heart Association recommends the general population eat fish twice a week. This same organization recommends that those with heart disease eat fish five times a week so that the consumption of life-saving DHA & EPA, the most beneficial part of omega 3 fatty acids (docosahexaenoic acid and eicosapentaenoic acid) reaches 1 gram or 1000 mg. Why? Because eating fish 5 times per week showed a 40% lower risk of death from heart disease.

Bottom line, eat more fish (two times weekly)

If you are generally healthy* and if you already have heart disease, eat a variety of fish to equal at least 1000 mg or l gram of DHA/EPA (the active ingredient).

*EPA and FDA Recommendations for Fish and Shellfish Consumption by Women and Young children 

• Do not eat shark, swordfish, king mackerel or tilefish because they contain high levels of mercury.
• Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of most commonly eaten fish low in mercury are: shrimp, canned light tuna, salmon, pollock, and catfish. Another commonly eaten fish, albacore (“white”) tuna has more mercury than canned light tuna.  Albacore tuna should be limited to no more than 6 oz (one average meal) per week.
• Check local advisories about safety of fish caught by family and friends in your local lakes, rivers and coastal areas.  If no advice is available, eat up to 6 oz (one average meal) per week of fish you catch from local waters but don’t consume any other fish during the week. 
• Follow these recommendations when feeding fish and shellfish to children, but serve smaller portions.

(Recommendations apply to women who might become pregnant, women who are pregnant, and breastfeeding mothers.)

Source: www.cfsan.fda.gov