Fish contain unsaturated fatty acids, which, when substituted for saturated fatty acids such as is contained in meat, may lower serum cholesterol. Fatty fish such as salmon, herring, and to a lesser extent tuna, contain the most omega-3 fatty acids.
But, you should pay attention to the type of fish you eat, how much you eat, and other information. The major contaminant found in fish is mercury. This element occurs naturally in trace amounts in the environment. Microorganisms in the water convert the mercury to a highly toxic form, called methyl mercury. Methyl mercury is particularly harmful to the development of the brain and nervous system of an unborn child and young children.
The health benefits of fish also apply to women who are or may become pregnant as well as to children, but both of these groups should limit their consumption. In general, about 6 ounces (two 3-ounce servings) a week are recommended, with an emphasis on omega-3-rich fish. Women and children should limit consumption to no more than 6 ounces of canned tuna a week, no more than 12 ounces of most other fish, and avoid certain fish altogether (shark, swordfish and others). That's because women who are pregnant or trying to become pregnant, nursing mothers, and children under age 12 are most susceptible to the potential effects of toxins in fish. They need to limit the amount of fish they eat.
Other non-fish food options that do contain some omega-3 fatty acids include flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil. However, the benefits from eating these foods isn't as strong as it is from eating fish.
by Donald D. Hensrud, M.D.
Other post you might be interested in reading: Nutrient Guidelines for Lowering Cholesterol
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