Cold-water fish are an excellent source of omega-3 fatty acids and are rather low in mercury when compared to other fish. This essential fat is one of the reasons why cold-water fish have high fat content, however they are healthy fats. There are a huge number of cold-water fish that include tuna, salmon, sardines, cod, and others that add more variety to your diet. It is highly recommended to add any of these delicious fish into your meals to gain the wonderful benefits they offer.
The omega-3 fatty acids found in these fish have been linked to lower blood pressure and improve cholesterol levels which in turn also helps prevent and regulate high blood pressure. Recent studies have shown that weekly consumption of just 200 grams of fish that contain omega-3 helps reduces cardiovascular disease by over 30%. The amount of B vitamins further improves protection against the same disease and keeps homocisteine levels low. This chemical is responsible for damaging blood vessel walls which can increase the risk of heart attacks or stroke.
Eating fish daily further reduces the risk of heart disease but only if cooked by broiling or baking. Frying it did not offer the same protection; it significantly lowers omega-3 fatty acids and results in the production of free-radical fats. The delectable fish also provide numerous cancer preventing substances such as selenium and vitamin B12. Please be careful on which variety you are consuming due to the mercury content.
Mercury even in small amounts should be avoided by pregnant women, small children, and the elderly. Due to the high chance of developing mercury poisoning that can greatly affect the central nervous system. Of all the cold-water fish mackerel and tuna have the highest amounts, however light canned tuna is extremely low in mercury. Salmon has the lowest amount and should be picked when deciding on which fish to eat according to most experts.
Half a fillet of pink salmon has 184 calories, 5 grams of fat, 0 grams of carbs, and 32 grams of protein. Please when eating fish try to keep the following in mind:
- Use the following cooking methods: steamed, baked, or broiled.
- Avoid fish that is batter or fried to reduce calories and saturated fat.
- Remove the skin and outer layer of fat before cooking due to high amounts of bacteria inside it.
- When buying canned fish pick ones in olive oil or water.