Eat more fish

Why you should eat more fish

This healthy food is high in protein, contains good fats and is so quick and convenient to prepare. Here’s why you should eat fish more often.

How often should I eat fish?

For optimal heart health, more health authorities recommend including 1 serving (75 g) of fatty fish at least twice a week. Fatty fish are rich in omega-3 fats, which protect the heart.

Salmon
Mackerel
Tuna
Trout
Sardines
Anchovies

An analysis of 20 studies involving hundreds of thousands of participants indicated that eating one to two servings of fatty fish a week reduces the risk of dying from heart disease by 36 percent.

Why omega-3 fat is important

In many workplace settings, snacks and treats abound and are difficult to avoid. Celebrating co-workers birthdays with cake; indulging in trays of pastries in 3 pm meetings; going for drinks and wings after work. And that does not take into account the special candy bowl at Halloween, the truffles at Christmas, and the little present left on your desk on Valentine’s Day. To top it off, your co-worker would like to sell you some Girl Guide cookies on behalf of her niece…

Eating fish fights heart disease in several ways.

First, the omega-3 fats in fish protect the heart against the development of erratic and potentially deadly cardiac rhythm disturbances. It keeps the heart rhythm smooth.

Second, omega-3 fats can help lower blood pressure levels, lower heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and may ease inflammation. All of these have positive effects on heart health and can ward off cardiovascular disease.

Try rainbow trout

Light, delicate and a good source of healthy omega-3 fats, rainbow trout is a nutritious and delicious dinner option. Pry dredging it in a mixture of whole grain breadcrumbs, dried parsley and sesame seeds, then searing it crust-side down. It’s ready in minutes! Or try this Mustard trout fillet, which calls for meaux mustard, a cousin to Dijon. You can use either type.

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Shrimp contains omega-3 fats

Many people associate fish with healthy omega-3 fats, but did you know that seafood also contains this important fat? While it doesn’t boast the same high content as salmon, tuna or trout, delicious shrimp as also a source of omega-3 fats. Bonus: they are high in protein, low in fat, and an excellent source of the antioxidant mineral selenium. Try them in Garlic shrimp with red peppers.

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Fish really is good for brain health

Research indicates that people who eat a diet including baked or broiled fish – but not fried fish – have larger brain volumes in the regions that are associated with memory and cognition. Interestingly, the relationship was not specifically between between omega-3 levels and these brain changes. Any kind of fish is good! Try:

Cod
Whitefish
Pickerel
Tilapia
Halibut
Haddock

Fish is quick to cook

Fish is easy to cook, but many people shy away from it because they have not been successful in the past. With this simple rule, you’ll have perfect fish every time. Cook it 10 minutes per inch of thickness. That means that thin fish like sole can cook in about 5-6 minutes, which thicker fish like halibut or salmon take 15-20 minutes (they are 1.5-2 inches thick. Keep a kitchen ruler handy and try it out!

Maple-glazed salmon

A perfect accompaniment to salmon is maple syrup. Maybe it has to do with the very “Canadian” nature of both items! Try this Irresistibles maple glazed salmon. Pair it with grilled asparagus or broccoli, and a side dish of whole grain quinoa or brown rice.

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