Summer means it’s prime time for dining al fresco! Take advantage of the beautiful weather by grilling some heart-healthy seafood.  Your brain and heart will thank you! 

 

The Academy of Nutrition and Dietetics recommends eating one to two servings of fish per week (about 3 ounces per serving, or 8 ounces per week) to get benefits like improving memory and lowering blood pressure.Excellent Source of Healthy Fats – Seafood has high amounts of omega-3s. Certain types of seafood are particularly high in the ‘harder to get’ omega 3s, specifically EPA and DHA that are beneficial in reducing the risk of heart disease. In general, seafood has benefits such as improved memory and lowering blood pressure. It is also valuable for pregnant women and the growing baby’s brain development.  

 

Less Saturated Fat - Unlike heart healthy fats in fish, saturated fat increases bad (LDL) cholesterol that leads to blood vessel blockages and heart disease. Fish is a great alternative to meats high in saturated fat such as beef. (Fun fact: If fish were high in saturated fat—a solid fat—it wouldn’t be able to move so freely in water!)

 

Protein – A well-balanced meal contains protein that provides a feeling of fullness and satisfaction.  Protein is a building block of healthy skin, bones, muscles, enzymes, and hormones. Fish is a great source of lean protein to add to your weekly plan! Three ounces of tilapia has about 110 calories and 23 grams of protein.

 

Vitamin D – This vitamin has many roles in the body. It protects against osteoporosis by helping with calcium absorption, is necessary for nerve signaling, and helps reduce inflammation. Fatty fish such as salmon and tuna are a great source of vitamin D; a three ounce serving of sockeye salmon will give 447 IUs of vitamin D, meeting 112% of daily needs.

 

 

Check Mercury – The Environmental Protection Agency (EPA) released an advisory concerning mercury in relation to children and pregnant women. High amounts of mercury in the diet can cause nerve damage and disrupt brain development in fetuses and children.  Mercury accumulates in large fish at the top of the food chain.  Check with your local advisories before eating fish caught by family and friends.The EPA cautions pregnant or breastfeeding women to avoid king mackerel, shark, swordfish, and tilefish from the Gulf of Mexico, as well as limiting consumption of white (albacore) tuna to 6 ounces a week.

 

Shop Fresh – When shopping for fish, check butchered fish carefully. White fish should appear almost translucent, while darker fish should be bright and vibrant in color. Also, look for pooling liquid in pre-packaged fish and separation of the musculature, which can be signs of age. Fresh fish should never smell or have an odor!