The main reason is that fish and other seafood contain two omega-3 fats associated with a reduced risk for heart problems: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Science suggests that eating about 8 ounces of a variety of seafood each week--which provides a daily average of about 250 mg of DHA/EPA--may convey these heart-healthy benefits. Problem is, most of us aren't getting the recommended amounts of these omega-3s.
Try the following ideas to help you get more:
1. Go for omega-3-rich fish. While all seafood contains some omega-3 fats, fatty cold-water fish have higher concentrations. Popular omega-3-rich picks include salmon and sardines (both provide more than 1,000 mg per 4-oz.serving) and tuna (about 250 mg per 4 oz. of light tuna).
2. Try some seaweed. Need a reason to eat sushi? Seaweed (nori) and kelp (wakame, kombu or dulse) are both algae, which provide some DHA/EPA.
3. Consider fortified foods. More and more food products fortified with DHA/EPA are finding their way to supermarket shelves. The following are foods that you might find fortified with DHA/EPA:
a) Eggs: Eggs are fortified by adding flaxseed and/or algae supplements to hens' feed. One large egg may contain up to 500 mg omega-3s (some of which is DHA/EPA).
b) Milk: Some brands of milk add fish oil or algal oil to give a DHA/EPA boost (don't worry, you can't taste it!). 1 cup of this fortified milk delivers up to 50 mg of DHA/EPA.
c) Peanut butter: As with milk, some brands are adding fish oil. A 2-tablespoon serving provides about 30 mg DHA/EPA.
4. Talk with your doctor about supplements. If you don't eat a lot of fish, taking an omega-3 supplement might be a smart choice. Talk with your doctor about whether supplementation might be right for you and, if so, what to look for on labels.
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at http://www.eatingwell.com[1] .)
(c) 2013 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC
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