CAT | Fish Oils
Fish oils have been in the news a lot lately because of their many health benefits. In a recent study published in the American Journal of Clinical Nutrition, scientists from the University of Reading in the UK reported that fish-derived Omega-3s were shown to help protect the blood vessels surrounding the heart and may help reduce the risk of cardiovascular disease.‡
While the American Heart Association and other experts recommend eating oily fish at least twice weekly (mainly those low in mercury such as salmon, sardines, and herring) some people find this difficult, either because they don’t cook fish regularly or because they don’t like the taste. Purified fish oil supplements may provide a convenient and healthful alternative.‡ When choosing a fish oil supplement, be sure to pay attention to the following key features:
- High potency: Look at how much Omega-3 is in each softgel—not how much fish oil. Choose a supplement that contains at least 1,000 mg Omega-3 per softgel.
- Purity: Look for the IFOS (International Fish Oil Standards™) seal to ensure your fish oil exceeds published international standards for the lowest levels of toxins.
- Freshness: Opt for a supplement packaged in a dark-colored glass bottle designed to protect the oils from light and moisture.
- Enteric coating: Enteric coated softgels help deliver the healthy Omega-3s directly to the intestines where they are absorbed. Lipase (an enzyme) may also be added to help with digestion of the oils.
In addition to their extensively studied heart health benefits*, Omega-3 essential fatty acids from fish—including EPA and DHA—have been shown to support brain, eye, and joint health as well as promote healthy immune function and mood.‡
Curious about how much fish oil you should take and when? Click here for answers!
*Supportive but not conclusive research shows that consumption of EPA & DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.
Eating well is one of the most important steps we can take toward a healthy heart. In study after study, an unhealthy diet has been shown to increase the risk of heart disease and stroke, but choosing the right foods can go a long way toward improving cardiovascular health.
According to experts at the American Heart Association, eating oily fish at least twice a week should be part of heart-healthy eating plan. The beneficial Omega-3 fats found in certain fish (such as salmon, trout and herring) promote heart health—in part due to their natural anti-inflammatory properties—and the AHA recommends eating two 3.5-ounce servings each week. Here are two quick and easy recipes to help you get started:
Baked Trout with Spinach & Tomatoes
Two 4-ounce trout fillets
One 10-ounce package fresh spinach
2 small plum tomatoes, sliced
2 shallots, thinly sliced
1 tbsp. chopped pitted black olives
1 tbsp. drained capers
2 tbsp. fresh orange juice
Freshly ground black pepper
Directions: Preheat oven to 400°. Place fillets in shallow glass baking dish. Top with the spinach, tomatoes, shallots, olives, and capers. Drizzle orange juice over each fillet. Bake approximately 10 minutes per inch of thickness. Remove from oven; sprinkle with pepper and serve immediately.
Grilled Wild Salmon with Mango Relish
½ small mango (pulp removed), diced
2 tbsp. diced red bell pepper
1 tbsp. diced red onion
1 tbsp. chopped fresh parsley
1 tbsp. chopped fresh cilantro
1 tsp. grated lime zest
½ tbsp. minced garlic
1 tsp. fresh lime juice
Two 4-ounce wild salmon fillets
Salt and freshly ground black pepper
Directions: To prepare the relish, combine mango, red pepper, onion, parsley, cilantro, lime zest, garlic and lime juice; refrigerate 1 hour. Season the salmon fillets with salt and pepper; grill until fish flakes (about 4 minutes per side). Top fillets with relish and serve.