Fish for your Heart: Fact #10

You've probably heard it for years: eating one to two servings of omega-3 rich fish reduces your risk of heart disease. According to the Mayo Clinic, "omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, decrease stroke and heart failure risk, reduce irregular heartbeats, and in children may improve learning ability." But, how many of you actually prepare fish even once per week? First, it's more expensive than beef, pork, or poultry, then you have to face the fish counter which can be overwhelming, and then you have to figure out how to prepare it (search Pinterest for delicious ideas)!

This handy tool produced by the Monterey Bay Aquarium can help you determine what kinds of fish are close to "sustainable": Seafood Watch Pocket Guide and App.

From this list, choosing options that are caught closest to home and in season lowers the price. When the price is low, stock up and freeze it. If you have a local fisherman at your neighborhood farmer's market, buy their fish! If you have no idea what to do with your local fish, ask for recipes. Support your local fishers!

According to Seafood Watch, as of July 2013, these widely available fish have the lowest mercury levels, provide a healthy amount of omega-3, and are "sustainable":

The Best of the Best: July 2013*

• Atlantic Mackerel (purse seine from Canada and the U.S.)
• Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
• Pacific Sardines (wild-caught)
• Salmon (wild-caught, from Alaska)
• Salmon, Canned (wild-caught, from Alaska)

Other Healthy "Best Choices"**

• Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
• Sablefish/Black Cod (from Alaska and Canadian Pacific)