Don’t let that big one get away!
Omega-3s in fish—and some plant-based foods—help promote heart health, which is one reason why the American Heart Association (AHA) advises eating fish, particularly fatty fish, at least twice weekly. Albacore tuna, anchovies, herring, lake trout, mackerel, salmon, and swordfish are among those with the most. Tofu, other soy foods, canola, walnuts, flaxseeds, and their oils have omega-3s, too, in lesser amounts.
Benefits? Omega-3s may help lower blood triglycerides (unhealthy blood fat), reduce plaque buildup in arteries, reduce blood clots (risky for heart attacks and strokes), lower blood pressure, and lower the chance of fatal irregular heartbeat.
With such promising benefits from omega-3s, the AHA advises fish oil under a doctor’s supervision for some people. Before using it, ask your physician if it’s right for you. Since too much fish oil may cause bleeding, caution is essential.
Eating a variety of fish helps reduce possible adverse effects of any water pollutants. Children and pregnant and nursing women should exercise caution with fatty fish, which may contain higher mercury levels.
To “lure” two meals of fatty fish into your weekly menu:
- Start your day with smoked salmon (lox)—on a bagel, in an omelet.
- Make “tuna” salad with canned mackerel.
- Order anchovies on your pizza.
Swordfish Piccata
- 1⁄2 teaspoon black pepper
- 1 pound swordfish, 1⁄2-in. thick cutlets (or steaks)
- 1 tablespoon finely chopped parsley
- 2 tablespoons lemon juice
- 2 teaspoons capers
- Lemon slices
Pepper swordfish, and place on a broiling pan. Broil fish for 1/2 minutes on each side or until flesh turns opaque. Remove swordfish from broiling pan, and place on a heated serving platter. Sprinkle with parsley, lemon juice, and capers. Garnish with lemon slices. Makes 4 servings.
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