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Put Fatty Fish on the Menu - eating salmon or other fatty fish just once a week can help
Eating salmon or other fatty fish just once a week helped reduce men’s risk of heart failure, says a new study reported in the European Heart Journal. This study adds to growing evidence that omega-3 fatty acids are beneficial to heart health – and its findings represent one of the largest studies to investigate the association.
The researchers followed 39,367 Swedish men between the ages of 45 and 79 from 1998 to 2004. They recorded details of the men’s diet and tracked the men’s outcomes through Swedish inpatient hospital registers and cause-of-death registers. During this period, 597 men in the study (with no previous history of heart disease or diabetes) developed heart failure. Thirty-four men died.
Analysis of their numbers showed that the men who ate fatty fish – such as herring, mackerel, salmon, whitefish and char – once per week were 12 percent less likely to develop heart failure compared with men who ate no fatty fish. The researchers found the strongest link with the intake of marine omega-3 fatty acids, which are found in cod liver and other fish oils.
Incorporating fatty fish into your diet
The American Heart Association recommends eating fatty fish not once but twice per week. And while many sit-down restaurants offer fatty-fish entrees, you may be uncertain how best to prepare these dishes at home.
If you’re looking for new ideas and inspiration, explore Jefferson’s Health eCooking site. It offers simple and delicious recipes for a variety of seafood – along with foolproof videos for how to prepare many sauces and dishes.
Here are some quick links to help you get started:
Citrus Salmon – Orange and lemon juices, lemon zest, ginger and pepper merge to create a refreshingly flavorful take on salmon.
Easy Salmon Salad – Take a break from tuna, chicken or egg salad with this unique – and heart-healthy – spin on classic lunchtime fare.
Smoked Salmon Bruschetta – Watch a video on how to prepare this unique breakfast dish, which is high in protein and heart-health omega-3 fatty acids.
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