We all know that eating fish is good for you and is heart-healthy. Indeed, it is an important part of diets of many people in the world that have incredible longevity. Servings of fish are definitely part of our diet plan for losing weight at Before After Weight Loss. However, are you aware of which fishes you should eat as well as how often and why?
In choosing fish each week, you should be cognizant of two things: omega-3 and -6 fat content and mercury levels. Whether you are dieting or not, these two things are important to your health. If you are eating a fish that has a lot of omega-6 and you are not getting in enough omega-3 to offset it, you may cause inflammation to build in your body. It is like lighting a fire for your auto-immune disease or heart disease. If you are frequently eating fishes with high levels of mercury, you can also cause permanent damage to your kidneys and your brain.
What fish do you eat most often? Wake Forest University Baptist Medical Center did a study in July 2008 and found that most Americans choose farm-raised tilapia to eat over other types of fish. This may be because tilapia is an inexpensive type of fish to fill the American Heart Association’s recommendation of two servings of fish a week for heart health.
The Wake Forest University study finds that tilapia has high levels of omega-6 fatty acids and low amounts of omega-3 fatty acids, which they consider dangerous to people with heart disease, arthritis, asthma and similar conditions, saying it causes inflammation. It further states high intake of tilapia could even cause heart disease.
Not all experts agree, but while they are sorting it out, perhaps it would be wise to mix your consumption of fish between tilapia and other varieties of less-contested fish. Other types of farm-raised fish contain more healthy omega-3 fatty acids than tilapia, as a 100 g serving of trout contains 4 g and salmon contains 3 g, compared to the less than half a gram in tilapia.
Tuna is an additional choice that contains healthy fats, but with it you have to worry about the mercury. All fish contain trace amounts of mercury, and for most people, the small amounts do not pose a health risk. Some fish however contain very high amounts of mercury, enough to damage a fetus or a newborn. Pregnant or nursing mothers should be very careful about the amounts and types of fish they eat. Young children should also avoid eating fish high in mercury.
Did you know that canned chunk light tuna is on the moderate list and canned albacore tuna in on the High list? You can go to www.doh.state.fl.us and search for the latest Florida fish advisory to see which fish you should avoid from specific waters.
For a full list of low/ moderate/ high/highest mercury levels in fish and suggested servings per week, come by the clinic and pick up a free copy: 911 14th Lane, Vero Beach (across from Outback) or 4909 S. US 1, Fort Pierce.
Lee’s Favorite Floridian Fish Recipe
4 fish fillets
1 cup orange juice
1 egg or ¼ c. Eggbeaters™
½ cup unsalted shelled pistachios, crushed
1 tsp. salt-free Mrs. Dash
Soak the fillets overnight in orange juice. (Mahi Mahi, tilapia, snapper, any kind of whitefish does well in this). Roll the fillets in egg, then season with Mrs. Dash. Then roll in nuts and bake on a tin-foil lined baking sheet at 350º for 10 minutes.
Lee McCaskill is the CEO of Before and After Weight Loss Clinics in St. Lucie and Indian River counties, and the nationwide diet program, Belly Buster Diet, Inc. In addition to being a Master Certified Weight Loss and Wellness Coach, Lee is a microbiologist and herbologist who formulates many of the companies unique products, including Tropical Spa Body Wraps. For more info, call (772) 429-1110 or (772) 562-3601, or visit our web site: www.beforeandafterdiet.net.