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Women who ate five or more
servings of baked or broiled fish a week had a 30
percent lower risk of developing heart failure,
compared with women who rarely or never ate fish.
Eating even one serving of fried
fish a week was linked to a 48 percent higher risk of
heart failure. Frying fish increases trans fats, which
researchers speculate may contribute to an increase
in risk for heart disease. Low-fat cooking methods,
such as baking, broiling, grilling, poaching and
steaming, don’t produce this effect.
Types of fish.
Eating baked or broiled dark
fish, such as salmon, mackerel and bluefish, was
associated with a 22 percent lower risk of heart
failure. That was not true for tuna and white fish, such
as sole, snapper and cod.
Omega-3 fatty acids.
Researchers also
looked at omega-3 intake from sources, such as
fish oil supplements, vegetable oil and other plant
products. They found no association between these
omega-3 sources and heart failure risk. This suggests
that whole fish - not just omega-3 - provided the
protection from heart failure.
The 2010 Dietary Guidelines for Americans recommend
increasing the amount and variety of seafood in your
diet by choosing seafood in place of some meat and
poultry. So, up your intake of fish — especially salmon,
mackerel and bluefish. Here are a few low-fat recipes to
get you started. Share your favorites too.
By Jennifer Nelson, M.S., R.D. and
Katherine Zeratsky, R.D.
A new study has again confirmed that fish
is heart-healthy.
So what’s new about that? This study
looked at how often fish was consumed, the types of fish
and even how it was prepared. Data were collected from
food questionnaires completed by 84,000 postmenopausal
women. Here’s what the study found:
Brush with maple
syrup and grill. Top
with zest of lime or
Brush with a little olive
oil and season with
lemon pepper, then
Brush with mustard
and bake.
July/Aug 2013