24 Feb Heart Superhero #6: Fish
Heart Super Power
Eating fish twice a week is recognized as a smart way to lower your risk of heart attacks. But the type of fish that makes the squad are oily fish, like salmon, sardines, herring and mackerel (1).
The omega-3 fats in fish can reduce inflammation, triglycerides and blood clotting, all of which leads to better heart health. Taking fish oil supplements don’t seem to have the same benefits. Most Canadians aren’t getting the recommended amount of fish omega-3s needed every day (300-450mg) (1). Both east and west coasts of Canada are known for their seafood.
Fish that are higher in omega-3 fats and lower in mercury are: anchovy, capelin, char, hake, herring, Atlantic mackerel, mullet, pollock (Boston bluefish), salmon, smelt, rainbow trout, lake whitefish, blue crab, shrimp, clam, mussel and oyster (2).
(Fish crest artwork by Jaqueline Schaller.)
Hero in Action
Check out these awesome ideas to eat more sardines.
And, heart-y recipes from my dietitian friends across Canada:
Parchment Salmon Hearts — Nicole Osinga
Honey Soy Salmon with Creamy Sriracha Sauce – Dara & Erin from How to Eat
West Coast Seafood Chowder — Patricia Chuey
Mango Salmon Avocado Poke Bowl – Amanda Li
Salmon Pie – Laurie Barker Jackman
Plus…don’t forget to enter the Heart Squad 7 contest (open to Canadian residents, except Quebec) – end on Feb 28, 2017.
What’s your fave fish recipe?