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The heart-health benefits of eating fish are known, but new research is suggesting there are even more reasons to angle for an extra serving of salmon, tuna or sardines.
Catch These Good-Health Gains
Recent studies show eating fish regularly may:
Omega-3 fatty acids can help prevent heart disease. The fish richest in omega-3s are salmon, trout, mackerel, herring, and sardines. But shellfish like oysters, mussels and clams also have omega-3s.
Whichever fish you choose, grill or bake it. Frying it seems to cancel out the health benefits. And season your seafood with spices, herbs and lemon juice to avoid adding sodium or fat.
When to Throw Fish Back
One word of warning: Some fish is high in mercury, which can harm babies’ brains. Young children and pregnant or nursing women should avoid eating swordfish, king mackerel, tilefish or shark. These groups should limit canned white tuna to less than 6 ounces per week, or choose “light” tuna instead.
If you can’t see yourself eating seafood regularly, fish oil supplements may have benefits, but proceed with caution. Check with your doctor before taking a supplement.
Those who consumed modest amounts of omega-3s from fish were 33 percent less likely to develop heart disease compared to those who consumed no fish.
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