Lisa McCoy, Extension Educator
UME - Garrett County Office
1916 Maryland Highway
Mt. Lake Park, MD 21550
TEL: 301-334-6960
www.extension.umd.edu/garrett-county
News Release
FOR IMMEDIATE RELEASE
BY: LISA MCCOY – FAMILY & CONSUMER SCIENCES EDUCATOR
DATE: 10/13/2015
FOR PUBLICATION ON: 10/15/2015
Fish: friend or foe?
Eating fish twice a week has been a recommendation by the Dietary Guidelines,
American Heart Association and nutrition experts for many years. However,
fewer than one in five Americans heed that advice. About one-third of Americans
eat seafood once a week, while nearly half eat fish only occasionally or not at all.
Fish is a very important part of a healthy diet. Fish and other seafood are the
major sources of healthful long-chain omega-3 fatty acids and are also rich in
other nutrients such as vitamin D and selenium, high in protein, and low in
saturated fat. Our bodies don't produce omega-3 fatty acids so we must get
them through the food we eat. These heart healthy fats are believed to decrease
triglycerides, lower blood pressure, reduce blood clotting, decrease stroke and
heart failure risk, and reduce irregular heartbeats. Fish has also been touted as
“brain food” due to its ability to preserve the part of the brain linked to memory
and cognition and decreasing the risk of Alzheimer’s disease and dementia as
well as improving learning ability in children. Research has also shown that
omega-3 fatty acids may reduce tissue inflammation and alleviate the symptoms
of rheumatoid arthritis.
Although some people may simply not like fish, the generally low consumption is
likely caused by other factors, including cost, availability, and uncertainty about
how to prepare or cook fish. Still others may avoid seafood because they worry
that they—or their children—will be harmed by mercury, pesticide residues, or
other possible toxins that are in some types of fish. For most people, the risk of
getting too much mercury or other contaminants from fish is generally
outweighed by the health benefits that omega-3 fatty acids provide. Large fish,
such as shark, tilefish, swordfish and king mackerel tend to have higher levels of
mercury than do smaller fish. There are some people that are more susceptible
to the potential toxins of fish. The Food and Drug Administration (FDA) and the
Environmental Protection Agency (EPA) recommend that women who are
pregnant or trying to become pregnant, breast-feeding mothers and young
children limit the amount of fish they eat. Some researchers are concerned
about eating fish produced on farms as opposed to wild-caught fish. Researchers
The University of Maryland Extension programs are open to any person and will not discriminate against anyone
because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry, national origin,
marital status, genetic information, political affiliation, and gender identity or expression.
think antibiotics, pesticides and other chemicals used in raising farmed fish may
cause harmful effects to people who eat the fish.
Fish, such as tilapia and catfish, don't appear to be as heart healthy because
they contain higher levels of unhealthy fatty acids. Fatty fish, such as salmon,
lake trout, Atlantic mackerel, Arctic char, anchovies, herring, sardines and
albacore tuna, contain the most omega-3 fatty acids and therefore the most
benefit, but many types of seafood contain small amounts of omega-3 fatty acids.
Keep in mind that any fish can be unhealthy depending on how it's prepared. For
example, broiling or baking fish is a healthier option than is deep-frying.
The University of Maryland Extension programs are open to all and will not
discriminate against anyone because of race, age, sex, color, sexual orientation,
physical or mental disability, religion, ancestry, or national origin, marital status,
genetic information, or political affiliation, or gender identity and expression.