Cold water fish in your diet
Benefits Omega-3 fatty acids from tuna, salmon, mackerel and other cold-water fish can help lower blood pressure and improve overall blood cholesterol levels. Eating the right fish can help you get a high amount of omega-3s in your diet while avoiding contaminants like mercury that can be dangerous. Between 20 and 35 percent of your diet should come from fats, or 44 to 77 grams a day if you follow a 2,000-calorie diet. How to Choose Cold Water Fish for Omega-3s. 5 grams of monounsaturated fat and nearly 1 gram of polyunsaturated fat, versus about 1 gram of monounsaturated fat and. For example, a 3. If a fish was caught using a line that is towed along the boat, this is known as toll-catching. Saltwater fish tend to live in deeper, colder water that makes it necessary for them to produce additional omega-3 fatty acids as insulation. This allows fishermen to examine the fish and determine if it is high quality, letting them toss back fish that do not make the grade. There is no specific recommendation for PUFAs, MUFAs or omega-3 fatty acids, but the majority of your fat intake should come from these fats instead of harmful trans and saturated fats. Choose Saltwater Fish- Salt water fish tend to have more omega-3s than freshwater varieties. What Kind of Cold Water Fish Are Healthy to Eat. Pick Wild-Caught Fish- If you are buying wild caught fish, ask about how they were caught before purchasing. Warm-water fish, such as tilapia and bass do not provide as much of these heart-healthy fats. Cold water fish are particularly high in omega-3 fatty acids because they live in environments that promote production of this fat very well. Types of Fish Tuna, herring, salmon, mackerel and sardines are examples of healthy types of cold-water fish you can find on restaurant menus or at your local market. 5 gram of polyunsaturated fat for the same portion of broiled tilapia.
5-ounce serving of broiled salmon provides 1. They are particularly high in polyunsaturated omega-3 fatty acids. Increasing your intake of cold water fish is commonly recommended to help you get the omega-3s you need. They are among the few foods that are natural sources of vitamin D, which aids calcium absorption and helps keep your bones strong. Your body cannot produce this fat so you will need to take it in from dietary sources to continue to survive. Omega-3 fatty acids are known as an essential fat. Some plants contain omega-3 fatty acids, but most sources that are high in this particular ingredient are fish. Fill your diet with a variety of cold-water fish to reap the benefits of the fats they have to offer. Mackerel and sardines are particularly well-known for containing high amounts of this fatty acid. Not only do cold-water fish help keep your skeleton strong, their beneficial fat also helps keep your heart healthy. Also make sure you know what types of omega-3s are in the fish you are purchasing. Cold water fish are one of the best dietary sources of omega-3 fatty acids. These types of fish build up thick fat stores to stabilize their core body temperatures in near-freezing water. Eicosapentaenoic acid and docosahexaenoic acid, also known as EHA and DHA, are omega-3s unique to cold-water fish. Good Fats Cold-water fish are full of healthy polyunsaturated fats, or PUFAs, and monounsaturated fats, or MUFAs. Cold-water fish have a relatively high fat concentration, but the fats are healthy fats. Salmon and trout are also known for containing high amounts of omega-3s. This is a more environmentally friendly way to fish and helps ensure that the fish you get will be high in omega-3s. Usable omega-3 fatty acids can be easily absorbed by the body, so these are the type you want in your diet.
