Fish is quite a health catch. The reason? It's loaded with omega-3 fatty acids, a type of polyunsaturated “good fat” with numerous cardiovascular benefits. All seafood contains varying amounts of two omega-3s, DHA, and EPA, but oily fish such as sardines, salmon, and mackerel are particularly rich in these nutrients.
The heart-healthy actions of omega-3s are well-documented, so much so that the American Heart Association recommends eating at least two servings of fatty fish each week. But omega-3s, which reduce inflammation throughout the body, are also key players in boosting brain function, improving eyesight, enhancing fetal development, and even preventing cancer.
Fish is also a calorie-conscious choice for adding protein to your diet, since, unlike many meat sources, it’s low in saturated fat. And many varieties are loaded with minerals such as iron, zinc, and calcium. But while canned fish can be just as good a choice as fresh, don’t expect to net stellar nutritional results with fried fish.
Here are eight reasons to go fishing in your grocery aisle:
1. Protect your heart
Eating one to two servings of fish a week could reduce your risk of dying of a heart attack by a third or more. Research has shown that omega-3 fatty acids decrease risk of dangerous arrhythmias (abnormal heartbeats). Omega-3s also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly), according to the American Heart Association.
