Fish for your Heart
Did you know that fish helps to prevent heart disease? Heart disease is one of the leading causes of death in Ireland, but people who eat fish can cut their risk of heart disease by up to 50 per cent. You need to eat fish at least once a week to get the full benefit for your heart.
Fish has other benefits for your health and this is why nutritionists recommend that we eat fish twice a week and include one of oil-rich fish.
How can fish prevent heart disease?
Oil-rich fish is an excellent source of omega 3 fats. Your body cannot make these special fats, so you must eat foods with omega 3 fats regularly for good health. As few other foods contain omega 3 fats, fish is one of the best foods to eat.
Omega 3 fats help to lower triglycerides and may help to lower cholesterol. Salmon, herring, trout, mackerel and sardines are all examples of oil-rich fish.
How can omega 3 fats help your heart?
They can:
- Help to lower triglycerides
- Help to stop blood clots blocking your arteries
- Help to keep rhythm of your heart healthy
- May help to lower blood pressure
What is cholesterol?
Cholesterol is a type of fat found in your blood. There are two types of cholesterol:
- LDL - bad cholesterol
- HDL - good cholesterol
What does it do?
You need small amounts of cholesterol for all your body cells and for some of your hormones.
When is it a problem?
When there is too much LDL or bad cholesterol in your blood, it starts to stick to the walls of your arteries and can eventually block them. If this happens in your heart it causes a heart attack. If this happens in an artery leading to your brain, it can cause a stroke.
What are triglycerides?
Triglycerides are another type of fat found in your blood.
What do they do? They are the form fat takes when it travels around your body.
When are they a problem? If your triglycerides are too high it increases your chance of having a heart attack or a stroke.
Is there anything else I can do to reduce my chances of getting heart disease?
Here is a list of the things you can do:
- Be a healthy weight
- Eat plenty of fruit and vegetables
- Eat wholegrain cereals and breads
- Choose lean meats and trim the fat off meat before cooking
- Choose low fat dairy products
- Choose low fat spreads labelled ’high in polyunsaturates’ or ’high in monounsaturates’
- Use low fat ways of cooking such as baking, boiling or grilling instead of frying
- Be more active - at least 30 minutes of any physical activity most days
- Drink alcohol sensibly. The limits for alcohol intake are 14 standard drinks a week for women and 21 standard drinks for men
- 1 standard drink (10 grams of alcohol) = one half pint of beer, stout or lager
- One small glass of wine
- One measure of spirits (whiskey, vodka or gin)
- Try to have some alcohol free days every week
- Stop smoking. For support and advice on quitting call the National Smokers’ quitline on 1850 201 203
And remember to eat at least two portions of fish a week, including one portion of oil-rich fish.
Fish is one of nature’s healthiest food and is an important part of a healthy, balanced diet for people of all ages. It is naturally low in saturated fat, full of vitamins and minerals, and oil-rich fish is an excellent source of essential omega 3 fats.
Fish is also one of nature’s most versatile foods. It is to digest and can be used in many ways to create tasty, healthy and satisfying meals.
Recipies
Spicy Salmon:Serves 4
Ingredients:
4 x Salmon portions
Cajun seasoning
A little oil
Method:
Rinse salmon, pat dry using kitchen paper
Dust all sides of salmon with cajun seasoning
Heat oil, sear salmon on all sides for ½ minute
Reduce heat and continue to cook in pan for 8 minutes or transfer salmon to baking tray and place in pre-heated oven 200°C/400°F/ Gas 5 for 8 minutes
Serve with baked or boiled potatoes, vegetables of choice or salad.
Grilled Mackerel with Spinach: Serves 4
Ingredients:
8 mackerel fillets - pin bones removed
200g prepared spinach
1 teaspoon whole-grain mustard
Freshly milled pepper
A little olive oil
Method:
Brush fish lightly with olive oil and season
Grill for approx. 4 minutes on each side
Meanwhile wilt spinach and add mustard
Place spinach on fillet and top with second fillet
Serve with vegetables or tossed salad.
For delicious easy fish recipes visit www.bim.ie.
