Fish and Seafood - Dive In To Healthy Eating

Eat Healthy and Get Your Omega3 Fatty Acids

Fish - Swimming in Healthy Fats
Population studies of Inuit Indians and Japanese people shows that consuming a good amount of fatty fish, along with other healthy foods, results in lower rates of breast and prostate cancer. Fatty fish such as salmon and tuna have omega-3 fatty acids. The omega-3s combine with special enzymes and slow down the creation of compounds that cause cancer. This dynamic duo of omega-3 and enzymes also induces cancer cells to commit suicide (apoptosis), and slows the formation of blood vessels that supply nutrients to tumors (angiogenesis). Omega-3s from fish also balances the effects of omega-6 fatty acids from meats and saturated fats that can cause inflammation, cell proliferation, and blood clotting.

Good Fish, Bad Fish
Not all fish are equally good for your diet. The healthiest fish, with the most omega-3 fatty acids live in cold water such as cool streams or oceans. These are not the largest fish, but they are readily available fresh, frozen and canned, and have the least amounts of mercury. Larger, warm water fish tend to have higher levels of mercury, polychlorinated biphenyls (PCBs), dioxins, and other environmental pollutants. Steer clear of the big fish, or have small servings of these only on special occasions. Medium-sized fish may live in rivers or lakes, and may have moderate levels of mercury, so just stick to no more than six servings a month of those. The table at the end of this article will help you see which fish are best to include in you diet.

Catch a Healthy Fish for Dinner
Fish and seafood are good sources of protein. Unlike meats, they don't have saturated fats and extra calories for the same-size serving. Fish have several other nutritional benefits: calcium, vitamin D, polyunsaturated fats, selenium, and those wonderful omega-3 fatty acids.

Trying to Hook the Answer
Does a diet high in fatty fish prevent breast cancer? The research is still being done, and scientists are divided as to conclusive evidence. Lab studies show that the omega-3s from fish oil do get in the way of cancer development. Population studies seem to suggest that a steady diet of fish results in lower risk of cancer. Clinical trials have been split over the role of omega-3 and lower risk of breast, colon, lung and prostate cancer. There is actually more evidence that fish consumption can help lower your risk for heart disease, Alzheimer’s disease and arthritis. Not all scientific studies are done the same way, so their results are hard to compare. Recent research suggests that maintaining a balance between omega-3 and omega-6 fatty acids is protective of breast tissue and overall health.

Healthiest Ways to Dine on Fish and Seafood
The American Institute of Cancer Research says that people who want to lose weight and reduce their cancer risk should "cover 2/3 (or more) of their plate with vegetables, fruit, whole grains and beans and 1/3 (or less) animal protein. One of the best possible choices for that “1/3 or less” is fish." Fish should not be over or undercooked, for the best health and culinary results. Try simmered Thai green curry halibut, gently sizzled salmon with walnut-parsley pesto over rye pasta, or baked tilapia with Cajun bread crumb topping. You can also steam fish the Chinese way, or experiment with Sake steamed Asari clams. There's also the lunchtime favorite, tuna salad! Having fish at least twice a week is a healthy way to get protein and omega-3s.

“Last year I went fishing with Salvador Dali. He was using a dotted line. He caught every other fish.” -- Steven Wright, comedian

_{Sources:
The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases. Artemis P. Simopoulos. Experimental Biology and Medicine 233:674-688 (2008).}

Health Effects of Omega-3 Fatty Acids on Cardiovascular Disease. March 2004. Agency for Healthcare Research and Quality, Rockville, MD.

American Institute of Cancer Research. Fishing for Cancer Protection. August 2006.