Something Fishy!

Enjoy the health-giving benefits of omega-3 fats.

These fats help form prostaglandins, which regulate the cardiovascular, reproductive, immune and central nervous systems.  What’s more, they help protect against heart disease by reducing platelet build-up, lessening constriction of blood vessels, and thinning the blood.

Recent research has shown that we can get these valuable fatty acids from eating fish and/or taking fish oil capsules. Fish oil supplements have become popular due to their apparent ability to lower blood triglycerides, prevent clotting, and reduce the risk of coronary-related disease.

Decades ago, Danish scientists discovered that Eskimos, living in Greenland, had experienced lower levels of cholesterol than the neighboring Danes.  While their Danish counterparts followed a typical diet, the Eskimos had consumed a considerably restricted diet consisting of numerous sea creatures, cold water fish, fatty sea mammals, and blubber.

Considering their consumption of fat, it seems quite ironic that there was such a marked difference in the health status between the two groups.  Even the inland Eskimos, who followed the Western or Danish diet, had poorer health than the typical seafood-fed Eskimo.  What’s the catch?  Scientists don’t know for sure, but they have an idea.

You see, the cold water fish that the Eskimos were consuming (the salmon, herring, cod, bluefish, sardines, and mackerel) are all rich in fatty acids.  These fatty acids, technically called the omega-3 fatty acids, were shown to be a key factor in preventing heart disease. They come in two known forms: DHA (docosahexenoic acid) and EPA (eicosapentaenoic acid). The Eskimo diet consisted of approximately five grams of EPA per day.

Widely acclaimed studies of the Greenland Eskimos and their extremely low rate of heart disease has undoubtedly helped boost the popularity of the omega-3s. However, some rural Japanese fishermen, and others with similar diets, have experienced the same low rate of heart disease.

Be aware that these oils contain a fair amount of cholesterol (up to 500 milligrams per gram) and fat-soluble vitamins (A and D), which may lead to toxicity.  There is no RDA for the oil; therefore, scientists do not know the long-term effects.

Nor do they know if there is a genetic predisposition to tolerance of the oils.  In other words, it could be that Eskimos are more accustomed to the oils is because they are weaned and raised on a steady diet of it.  In this respect, it’s feasible that they subsequently receive greater benefits as a result.  Remember, not only were they raised on fatty fish and sea mammals, but they continue to eat them throughout their entire adult lives.  Things do look promising, but only through further studies and thorough investigation will we get to the bottom of this interesting topic.

Experts suggest eating plain ordinary fish (particularly those high in omega-3 fatty acids) two to three times per week.  As a general rule, cook fish ten minutes per inch.  Bake, broiled and steamed are preferred over fried.  In light of all the evidence, the best catch of the day would be to abstain from taking the fish oil capsules, and eat foods high in omega-3s instead. Try to have two fish meals per week.  Below are some good sources of cold water fish high in omega-3 fatty acids:

FISH LIST

salmon

herring

cod

bluefish

sardines

mackerel

trout

albacore

tuna

bluefish

sardines

striped mullet

oysters

squid

New Zealand green mussels

American eel

lake whitefish

Attention fish-haters:  Other sources of omega-3s include beans, butternuts, seaweed, soybean lecithin, soybeans, tofu, wheat germ oil, walnuts and walnut oil. Mackerel oil is also very good, though harder to find.