Healthy Lifestyle Tip:

Omega-3s, Please
Fish oil is full of anti-inflammatory and artery-clearing omega-3 fatty acids that help protect your heart. Additionally, these fatty acids may also help fuel your metabolism. In a study, people whose diet included daily fish oil and exercised three days a week for 12 weeks lost a significant amount of weight and body fat. Which fish are highest in omega-3s yet lowest in mercury?

 

Good-for-You Fish
1. Salmon
2. Herring
3. Sardines
4. Trout (freshwater)
5. Pollock

 

Doctors have long recognized that the unsaturated fats in fish, called omega-3 fatty acids, appear to reduce your risk of heart disease. Nevertheless, some people are concerned about mercury or other contaminants in fish that might outweigh its heart-healthy benefits. However, when it comes to a healthier heart, the benefits of eating fish usually outweigh the possible risks of exposure to contaminants. For adults, at least two servings of omega-3-rich fish a week are recommended. A serving size is 3 ounces (85 grams), or about the size of a deck of cards. However, women who are pregnant or plan to become pregnant and children under age 12 should limit the amount of fish they eat because they're most susceptible to the potential effects of toxins in fish.

 

Other sources of omega-3s include canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, cauliflower, and walnuts. About an ounce – or one handful – of walnuts has about 2.5 grams of omega-3s, which is equal to about 3.5 ounces of salmon.

Sources: mayoclinic.com, realage.com, webmd.com