8/25/2023 0 Comments Healthy white fishThe contaminants of most concern today are mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues. Possible risks: Numerous pollutants make their way into the foods we eat, from fruits and vegetables to eggs and meat. ![]() Possible benefits: Eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions.( 1) Both observational studies and controlled trials have also demonstrated that the omega-3 fats in fish are important for optimal development of a baby’s brain and nervous system, and that the children of women who consume lower amounts of fish or omega-3’s during pregnancy and breast-feeding have evidence of delayed brain development. Known or likely benefits: In a comprehensive analysis of human studies, Harvard School of Public Health professors Dariush Mozaffarian and Eric Rimm calculated that eating about 2 grams per week of omega-3 fatty acids in fish, equal to about one or two servings of fatty fish a week, reduces the chances of dying from heart disease by more than one-third.Here’s what’s known about the benefits and risks of eating fish and other seafood: Should you forgo fish because of the contaminants they might carry? It’s a controversial topic that is often fueled more by emotion than by fact. Still others may avoid seafood because they worry that they-or their children-will be harmed by mercury, pesticide residues, or other possible toxins that are in some types of fish. ( 4) Although some people may simply not like fish, the generally low consumption is likely also caused by other factors, including perceptions about cost, access to stores that sell fish, and uncertainty about how to prepare or cook fish. About one-third of Americans eat seafood once a week, while nearly half eat fish only occasionally or not at all. Unfortunately, fewer than one in five Americans heeds that advice. The strong and consistent evidence for benefits is such that the Dietary Guidelines for Americans, the American Heart Association, and others suggest that everyone eat fish twice a week. They also lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and may ease inflammation. The omega-3 fats in fish protect the heart against the development of erratic and potentially deadly cardiac rhythm disturbances. ( 1)Įating fish fights heart disease in several ways. An analysis of 20 studies involving hundreds of thousands of participants indicates that eating approximately one to two 3-ounce servings of fatty fish a week-salmon, herring, mackerel, anchovies, or sardines-reduces the risk of dying from heart disease by 36 percent. There is strong evidence that eating fish or taking fish oil is good for the heart and blood vessels. Fish and other seafood are the major sources of healthful long-chain omega-3 fats and are also rich in other nutrients such as vitamin D and selenium, high in protein, and low in saturated fat. Fears of contaminants make many unnecessarily shy away from fish.įish is a very important part of a healthy diet.
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