News stories suggest eating bacon, hamburgers, and doughnuts may be more heart-healthy than eating tilapia.Let's clear up the confusion about America's most popular fish.
Should you eat bacon instead of fish? Of course not! Yet, recent articles have suggested bacon and other fatty foods may be better choices than farmed tilapia because of a high level of omega-6 fatty acids. Here is the truth:
Fish is good for you. The American Heart Association
recommends eating two meals that include three ounces of fish, per
week. Fish is high in Omega-3 Fatty Acids and has been shown to reduce
the risk of heart disease. In fact, according to a recent study Japanese men, while smoking more than American men, are more heart healthy, due to a fish-rich diet.
Omega-6 fatty acids are not evil. The American Heart Association and the American Dietetic Association
agree that, "Omega-6 fatty acids are, like omega-3s, heart-healthy
nutrients which should be part of everyone's diet." While there is
concern about the inflammatory effect of one omega-6 fats found in high
concentrations in farmed tilapia, for people without active heart
disease it should not be a reason to stop eating it.
Not all farmed fish are equal. Americans concerned
about heart health are most likely to eat farmed tilapia, salmon, and
catfish. These fish are inexpensive and available in most stores. The
health benefits of farmed fish vary depending on what the fish are fed
and the sanitary conditions under which they are raised. Ask where the
fish you are buying was raised. When possible, choose fish farmed in
the United States in a recirculating environment.
A variety of fish is better. You don’t have to
stop eating tilapia, but there are better choices with more omega-3
fatty acids such as wild salmon, farmed trout, haddock, cod, halibut,
and flounder.
Bacon is not a health food. High in fat, calories, and sodium, and low in nutrients, qualifies bacon as an occasional treat.
Please add your suggestions or comments below!
Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives. Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com
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