Healthy food tips

Fish eaters are healthier, researchers say

Fish lovers have reason to celebrate because not only is fish delicious, but research has found that people who eat fish are generally healthier than those who don't, especially when it comes to heart health. Fish is a lean protein, and it's loaded with essential vitamins and minerals like zinc, magnesium and iron that all help with heart health. And it's a rich source of omega 3s, essential "good" fats in fish, which help protect your heart and reduce inflammation.

While a lot of confusing information about contaminants in fish has surfaced recently, the ultimate message is that for most people the benefits of eating fish far outweigh any down sides, especially if you follow these simple guidelines:

  • Eat fish at least twice a week. Overwhelming research shows that eating fish just two times a week can lower your risk of many health conditions, such as heart disease.
  • Include rich sources of omega-3s, which come from fatty fish like salmon, trout and herring. If you can't get the fresh version, don't worry; canned, pouched or frozen fish will protect your heart as well.
  • Remove the skin and trim the fat of the fish before cooking to limit your exposure to environmental toxins.
  • Avoid king mackerel, swordfish, tilefish and shark because they have the highest levels of mercury.
  • Choose sole, wild salmon, trout, halibut, tilapia, ling cod and black cod.

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