Our Weight Loss Food Guide Pyramid recommends that we eat fish or seafood daily, as part of a healthy diet.
Our Weight Loss Food Guide Pyramid recommends that we eat fish or seafood daily, as part of a healthy diet. However, it's important to realize that this does not include all species of fish. Some are more healthful than others and some should be just plain avoided.
It's preferable to select fish that's high in omega-3s, which protect our heart and reduce our risk of developing a number of diseases. They are also essential for optimal physical and mental health, and to help minimize inflammation and blood clotting.
Fish To Avoid:
Large Predatory Fish. Shark, swordfish, tilefish, king mackerel, and white (albacore) tuna may have high levels of mercury, due to the fact they eat smaller fish that contain high levels of mercury. In 2001, the Food and Drug Administration detected unacceptably high mercury levels in fish and other wildlife. An advisory was issued warning pregnant women and children to avoid these species. Omega-6 Fish. Now don't confuse omega-3s with omega-6s. A good ratio of both is fine but fish that contains only omega-6 fatty acids, are pro-inflammatory. Farm-raised tilapia is one of the most highly consumed fish in America, yet it has very low levels of beneficial omega-3s and very high levels of omega-6 fatty acids. Farmed salmon. Avoid farmed salmon (also called Atlantic salmon), which is what you typically find in supermarkets, restaurants and fish markets. While less expensive than wild salmon, farmed salmon is lower in omega-3s and may contain residues of antibiotics and other drugs used in fish farming pens. What's more, levels of contaminants in some farmed salmon are sometimes much higher than those found in wild salmon. Much farmed salmon is treated with color dyes to improve its appearance. These dyes are thought to contain cancer causing agents.
Fish To Eat:
Wild Alaskan Salmon is high in heart healthy omega-3 oils and free of any contaminants. Sockeye Salmon, also called red salmon or blueback salmon, is from the Pacific Ocean that breeds in fresh water. It also has a low level of mercury. Herring. A very high source of omega-3s and vitamin D make these fish are commonly enjoyed pickled. Sardines. A great source of omega 3s and iron. Alaskan Black Cod. High in many nutrients and low in overall calories, fat, and sodium.
Our Weight Loss Food Guide Pyramid recommends that we eat fish or seafood daily, as part of a healthy diet. However, it's important to realize that this does not include all species of fish. Some are more healthful than others and some should be just plain avoided.It's preferable to select fish that's high in omega-3s, which protect our heart and reduce our risk of developing a number of diseases. They are also essential for optimal physical and mental health, and to help minimize inflammation and blood clotting.
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