Food

Scientists attribute Fish Foods heart-healthy effects to several different mechanisms. Studies have suggested that omega-3 fatty acids can lower triglyceride levels, reduce platelet aggregation or clumping, and improve functioning of the cells that line the heart and blood vessels.

But the Circulation report provides evidence to support yet another mechanism - regulation of the heart beat. Technically, its called an anti-arrhythmic effect, meaning that it reduces the occurrence of irregular heartbeats. Scientists think fish food may help regulate the heart beat by reducing the production of thromboxane A2, a substance that promotes clotting and blood vessel constriction, and by various effects on many of the bodys enzymes and receptors.

You can increase your consumption of omega-3 fatty acids by increasing your fish intake; dark meat fish like mackerel, salmon, sardines, bluefish, and swordfish are the most concentrated sources, with an average of 1.51 grams of omega-3s per serving. Most other fish, including canned tuna, provide about .45 grams per serving, while shrimp, lobster and scallops contain about .32 grams per serving.

But the Circulation study also shows that you can use Fish Food supplements to get benefits as well - and it doesnt take mega-doses to do it. The one gram per day used in the study is a relatively low dose, and it showed an effect in a highly vulnerable population - in just a few months. You can find omega-3 supplements in just about any health food store or vitamin supplier.

Fish food may not be the latest fashion, but the message from these studies is clear: Theres even more evidence that the omega-3 fatty acids found in fish food can help keep your heart healthy and strong - whether youre male or female, looking to prevent the first signs of heart disease or treating an existing condition.

Health Benefits of Eating Fish

Omega-3 fatty acids are found in fish—especially oily fish such as salmon, sardines, and herring. These omega-3 fatty acids can help lower your blood pressure, lower your heart rate, and improve other cardiovascular risk factors.

Eating fish reduces the risk of death from heart disease, the leading cause of death in both men and women. Fish intake has also been linked to a lower risk of stroke, depression, and mental decline with age.

For pregnant women, mothers who are breastfeeding, and women of childbearing age, fish intake is important because it supplies DHA, a specific omega-3 fatty acid that is beneficial for the brain development of infants.

Possible Risks of Fish Consumption

Some fish contain mercury. For men and women not of childbearing age, it is not clear that mercury exposure from typical levels of fish intake has any adverse health effects. In contrast, fish intake has significant benefits for reducing the risk of death from heart disease, the number one cause of death. So, mercury exposure from fish intake should not be a major concern for men or for women not of childbearing age. The benefits of fish intake can be maximized by consuming a variety of different seafood.

Mercury may have subtle effects on the developing nervous systems of infants. Therefore, pregnant women, women who may become pregnant, those who are breastfeeding, and very young children should avoid 4 types of fish that are higher in mercury content: shark, swordfish, king mackerel, and golden bass. Other fish should still be consumed to ensure that infants receive the benefits of DHA for brain development. Light tuna has relatively low levels of mercury, and other fish, such as wild and farmed salmon and shrimp, contain very low levels of mercury.

Chemicals called dioxins and polychlorinated biphenyls (PCBs) can accumulate in foods, including fish. The levels of these chemicals in fish, including farmed fish, are very low and similar to levels in meats and dairy products. Compared with the health benefits of fish intake, the health risks of these chemical levels are very low and should not influence individual decisions about fish intake. Compared with store-bought fish, locally caught freshwater fish may have higher chemical levels, so local advisories should be consulted.