Do you eat fish at least twice a week? That’s the heart-healthy advice of the American Heart Association. Fish is low-fat and protein-rich. Most of its fat is unsaturated, which is good.
There’s more. Fattier fish—albacore tuna, anchovies, mackerel, salmon, lake trout, among others—are rich in omega-3s (a type of unsaturated fat). Eating these fish as part of overall smart eating may help lower your blood cholesterol level and reduce your risk for artery buildup, heart attacks, high blood pressure, and rheumatoid arthritis. They may lower cancer risk, too, but it’s too soon to know for sure.
Fish is as easy to prepare as meat or poultry.
- Pick a lean cooking method. Grill fatty fish since it won’t flake; bake or broil any fish.
- Flavor simply. Brush with chutney, olive oil, fruit purée, or prepared sauce. Sprinkle on herbs, chopped sun-dried tomatoes, or roasted garlic. Top with toasted almonds, vegetable or fruit salsa, or a little stir-fried veggies.
- Cook thoroughly. For finfish (such as cod, flounder, halibut), 10 minutes at 425°F for every inch of thickness, to an internal temperature of 145°F.
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