Health Benefits of Fish: Good for the Heart, Brain and Waistline

You see it everywhere this time of year: "Fish Fry Friday" or "Pizza served here on Fridays." That's right. It's lent. Good Catholics give up meat on Fridays. Others could care less and still have Friday night dinners at the steakhouse, burger joint or wing place.

Although this AC writer is not a fan of organized religion, lent lends itself to reminding us that fish is a healthy option, no matter what day of the week or time of year. So whether or not you give up meat for lent, fish is something to consider adding to your diet.

The 2005 American Dietary Guidelines urge consumers to eat more fish, and live healthier, longer and more active lives. Here are some reasons why:

Reduce Risk of Disease and Disorders

According to Better Health Channel, eating fish can reduce risk of developing the following: childhood asthma, dementia, cardiovascular disease, prostate cancer, depression, diabetes, eye disorders, inflammatory like arthritis, and premature birth.

Rich on Omega 3 Fatty Acids

Omega 3 fatty acids contribute to healthy brain and eye development, as well as lower blood pressure. The American Heart Association recommends eating fish high in omega-3 fatty acids, including salmon (fresh and canned), trout, blue-eye, shark, squid, scallop, sea mullet, canned tuna, halibut, mackeral and orange roughy.

Eating fish rich in omega-3 fatty acids two times per week, according to National Fisheries, can reduce risk of heart disease by 36%.

Healthy Ways to Eat Fish

Beer-batted fish is certainly yummy. Recently, Catholic churches that hold fish fry fundraisers during lent have added baked fish to the menu as a healthier alternative. The healthiest ways to cook fish are baking, steaming, poaching and grilling.

It should be noted too that battered fish fries could take away benefits of fish. Eating fish fry for the taste and enjoyment is fine, but if one is trying to eat fish to be healthier the above preparation options are wiser.

A Note About Mercury and Fish and Pregnancy

While fish is a very healthy option and has many benefits, fish with higher mercury levels should be avoided, especially during pregnancy. Mercury can affect the nervous system, including symptoms such as numb or tingling fingers, lips and toes; developmental delays in walking and talking in children; muscle and joint pain and increased risk of heart attack. Fish to avoid during pregnancy and nursing include marlin, gemfish, swordfish, ray and blue fin tuna.

However, many people fear fish due to the effects of mercury. Health professionals state that the benefits of fish outweigh any risks.

For some great fish recipes, visit aboutseafood.com.