Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent
heart disease.
1.) eat a variety of seafood Include some that are higher in omega-3s and lower in mercury, such as salmon, trout, oysters, Atlantic and Pacific mackerel, herring, and sardines.
2.) get creative with seafood Think beyond the fish fillet. Try salmon patties, a shrimp stir-fry, grilled fish tacos, or clams with whole-wheat pasta. Add variety by trying a new fish such as grilled Atlantic or Pacific mackerel, herring on a salad, or oven-baked pollock.
3.) keep it lean and flavorful Try grilling, broiling, roasting, or
baking—they don’t add extra fat. Avoid breading or frying seafood and creamy sauces, which add calories and fat. Using spices
or herbs, such as dill, chili powder, paprika, or cumin, and
lemon or lime juice, can add flavor without adding salt.
4.) put it on a salad or in a sandwich Top a salad with grilled scallops, shrimp, or crab in place of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium.
5.) shellfish counts too!Oysters, mussels, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara,
oyster stew, steamed clams, or pasta with calamari.
6.) shop smart Eating more seafood does not have to be expensive.
Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the local newspaper, online, and at the store for sales, coupons, and specials to help save money on seafood.
7.) keep seafood on hand Canned seafood, such as canned
salmon, tuna, or sardines, is quick and easy to use. Canned white tuna is higher in omega-3s, but canned “light” tuna is lower in mercury.
8.) grow up healthy with seafood Omega-3 fats from seafood can help improve nervous system development in infants and children. Serve seafood to children twice a week in portions appropriate for
their age and appetite. A variety of seafood lower in mercury
should also be part of a healthy diet for women who are
pregnant or breastfeeding.
9.) cook it safely Check oysters, mussels, and clams before cooking. If shells don’t clamp shut when you tap them, throw them away. After cooking, also toss any that didn’t open. This means that they may not be safe to eat. Cook shrimp, lobster, and scallops until they are opaque (milky white). Cook fish to 145°F, until it flakes with a fork. This recommendation does not apply to vegetarians.
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