Fish Fridays and Your Heart

Fish oils are recommended to help prevent depression, joint aches and heart trouble. At the diabeteshealthcenter.com we hear that people who have diabetes are two to four times more likely to die of heart disease or have a stroke than non-diabetics. High blood sugar damages the blood vessels and affects cholesterol and triglyceride levels. High triglyceride levels are common in diabetics as well as low levels of protective HDL cholesterol. "Triglycerides pose a greater than normal cardiovascular danger to people with diabetes, making fish oil a particularly valuable option. Fish oils very reliably lower the triglyceride threat. In addition, fish oil maintains aterial flexibility, important for preventing the plague buildup that leads to hardening of the arteries."

Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. It’s also a good source of omega-3 fatty acids, which benefit heart health. The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

BUT...

However, some types of fish (including mackerel) may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger, predatory fish and marine mammals. Levels of mercury and omega-3 fatty acids for various fish and shellfish are shown below.

Benefits and Risks of eating Fish vary depending on Health and Age

• Children and pregnant women are advised by the U.S. Food and Drug Administration (FDA) to avoid eating those fish with the potential for the highest level of mercury contamination (e.g., shark, swordfish, king mackerel or tilefish); to eat up to 12 ounces (two average meals) per week of a variety of fish and shellfish that are lower in mercury (e.g., canned light tuna, salmon, pollock, catfish); and check local advisories about the safety of fish caught by family and friends in local lakes, rivers and coastal areas.

• For middle-aged and older men and postmenopausal women, the benefits of fish consumption far outweigh the potential risks when the amount of fish are eaten is within the recommendations established by the FDA and Environmental Protection Agency.

• Eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants.

Remove the Skin and Fat

Potential exposure to some contaminants can be reduced by removing the skin and surface fat from these fish before cooking. Consumers should also check with local and state authorities about types of fish and watersheds that may be contaminated, and should also see the FDA Web site for the most up-to-date information on recommendations for specific subgroups of the U.S. population (e.g., children, pregnant women).

Top 10 fish and shellfish consumed in the United States

Mean mercury level in parts per million (ppm) - AND - Omega-3 fatty acids (grams per 3-oz. serving)

Canned tuna (light)
0.12 - AND - 0.17–0.24

Shrimp ND* - 0.29
Pollock 0.06 - 0.45
Salmon (fresh, frozen) 0.01- 1.1–1.9 That's high Omega 3.
Cod 0.11 - 0.15–0.24
Catfish 0.05 - 0.22–0.3
Clams ND* - 0.25
Flounder or sole 0.05 - 0.48
Crabs 0.06 - 0.27–0.40
Scallops 0.05 - 0.18–0.34

Other common seafoods

Mean mercury level in parts per million (ppm)
Omega-3 fatty acids (grams per 3-oz. serving)

Lobster 0.31 - 0.07–0.46
Grouper 0.55 - 0.23
Halibut 0.26 - 0.60–1.12
Oysters ND* - 0.37–1.14
Mahi mahi 0.19 - 0.13
Herring 0.04 - 1.9–2.0

Fish with the highest levels of mercury (about 1 ppm Hg)
AVOID THESE IF POSSIBLE

Mean mercury level in parts per million (ppm)
Omega-3 fatty acids (grams per 3-oz. serving)

Shark 0.99 mercury - 0.83 Omega 3
Swordfish 0.97 mercury - 0.97 Omega 3
Tilefish (golden bass or golden snapper) currently highest mercury 1.45
King mackerel 0.73 mercury 0.36 Omega 3

Advice from the FDA
Women who are pregnant, planning to become pregnant or nursing - and young children - should not eat these fish. Everyone else can eat up to 7 ounces of high-mercury fish per week says the American Heart Association.

Vegetarian Suggestions

American Heart Association also recommends eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. Make sure you refrigerate the oils. These contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body. "The extent of this modification is modest and controversial, however."

Letha Hadady is the author of Asian Health Secrets, Personal Renewal, Healthy Beauty, and Feed Your Tiger for healthy weight loss. Her website is www.asianhealthsecrets.com