by Dr Maria Alice
It is always a good time to eat fish. Even if it is winter time.
As a matter of fact, in the Algarve the tradition is to eat octopus as the main meal for Christmas and the National Christmas Supper in Portugal is boiled codfish.
Going to any of the fish markets is a pleasure to the eye and a very interesting experience. If you have never been, you should give it a go.
Also great artists have used fish in their paintingsā¦
Coming back to earth, we all know how nice barbecued meals are in the summer, but the possibilities of eating a healthy, fishy meal are endless at any time of the year.
There is another good thing about fish that should not be forgotten; when well chosen it can be healthy, tasty and certainly kind to your pocket. Fish does not need to be expensive to be healthy!
Good fish for a good heartā¦
It is well-known that people who regularly eat fish reduce their risk of stroke, depression and age-associated mental decline. It may also help ward off a variety of chronic degenerative diseases but by far the main benefit is cardiovascular.
A Harvard study found that the risk of death from coronary heart disease was 36% lower in people who ate, every week, a āmodestā amount of fatty fish: those fish that are high in omega-3 fatty acids.
Most cardiovascular and other health benefits of eating fish are due to omega-3 fatty acids, as these are essential nutrients that the human body needs to work normally, although our bodies do not produce these very efficiently.
The American Heart Association recommends at least two servings of fish per week, either fresh or saltwater, particularly fatty fish which is high in omega-3 fatty acids. Salmon, mackerel, tuna, herring, anchovies, sardines and freshwater trout are high in omega-3s.
Shellfish, including crab, lobster, scallops, and clams, are not as high in heart-healthy omega-3 as most fatty fish, but have high proportions of polyunsaturated fat and are also a very good source of protein. Even if they are tasty, beware of allergic reactions and price, as living on these might lower your bank account!
Wild or farmed?
Does wild fish have more omega-3 than farm-raised fish? It depends on the fish and on the diet that farmed fish are fed on. Some species, such as salmon, mackerel, herring and trout, can be high in omega-3 whether they are farmed or wild. But many farmed fish are fed a corn-based or other diet high in omega-6, leading to a lower ratio of omega-3s. Choosing wild or farmed fish is another important consideration ā¦ remember your shopping budget.
It is recognised that it is best to get omega-3 fatty acids from food. However, a heart disease patient may need to consider fish oil supplements. As always, consult with your doctor before beginning any new supplements.
Dangers of contaminationā¦ and frying
The American Medical Association states that the health benefits from eating fish āgreatly outweighā the potential risks of mercury exposure or potential contamination by dioxins, or other contaminants. Levels of chemicals in fish are very low, comparable to the levels that can be found in meat and dairy products.
Fish sometimes carry parasites, and if the fish is eaten raw or lightly preserved, parasites become a concern.
These parasites are killed when fish is properly cooked to an internal temperature of at least 140 degrees Fahrenheit. Avoid eating raw fish unless it has been properly frozen. Much sushi and sashimi-grade fish is flash frozen to kill parasites.
Savoury traditional fish and chips is not such a good idea, as experts recommend that we should stay away from fried fish.
Fried foods, especially when cooked in saturated fats or transfats (as is the case with much fried fish) have been linked to heart disease and stroke. In one study of older women, one serving a week of fried fish was found to be associated with a 48% higher risk of heart failure.
Choose baked or grilled instead. With the fantastic quality of fish we have available, it is best to appreciate the entire flavour.
Be healthier by eating more fishy meals; we are living in the best possible location for fish.
Best healthy wishes,
Dr. Maria Alice
|| features@algarveresident.com
Dr Maria Alice is a consultant in General and Family Medicine. General Manager/Medical Director ā Luzdoc International Medical Service. Medical Director ā Grupo Hospital Particular do Algarve
