Wednesday, June 8, 2011

1. Crab

This family of fish falls into the shellfish group, including king, blue and snow crab. Crab is readily available at grocery stores and seafood marts. Avoid the canned or artificial versions, as these can have excess sodium -- used as a preservative -- which is hard on the kidneys and heart.

2. Catfish

When enjoying catfish, choose the American kind -- raised, procured and sold as an American product. Imported catfish may contain high levels of toxins, such as mercury, that can cause cancer. Broil or grill the catfish to retain its heart-healthy benefits.

3. Scallops

Scallops are a small mussel and safe to eat two to three times weekly. Low in toxins and high in protein, these mussels are delicious alone or on a salad. Scallops come in a variety of sizes, including the large Atlantic version and tiny bay scallops.

4. Salmon

Salmon is a heart-healthy food that is rich in omega-3 acids. The larger and older the fish, the more mercury it might contain. Therefore, limit farm-raised or Atlantic salmon to one serving every two months, but enjoy canned Pacific salmon two times a week, according to the Association of Reproductive Health Professionals.

5. Trout

Perhaps a neighbor just returned from a weekend fishing trip and has some trout to spare. Freshwater trout is best and can be enjoyed biweekly, according to the Washington State Department of Health. This fish is rich in omega-3 fats, which are good for the heart.

6. Anchovies

Don't forgo the anchovies on that pizza tonight. According to the Washington State Department of Health, anchovies are a rich source of omega-3 fatty acids and contain minimal levels of toxins such as mercury. However, those on a sodium-restricted diet should heed caution; most anchovies are packed in sodium.

7. Oysters

Raw or steamed, oysters are a rich source of protein and omega-3 acids. The Washington State Department of Health states that oysters are low in mercury and can be enjoyed two to three times weekly. Those with health conditions, however, such as immunodeficiency disorders like AIDS or cancer, should avoid oyster consumption due to their potential bacteria containment.

8. Crayfish

About 3 inches in length, crayfish are similar to tiny lobsters that turn bright red when cooked and contain juicy white meat. Sometimes referred to as crawdads, crayfish are a healthy fish to eat, but only the American kind that is farmed mostly in Louisiana and the Mississippi.

9. Shrimp

Rich in iodine, shrimp is a low-fat, low-calorie shellfish that can be enjoyed weekly, according to the Association of Reproductive Health Professionals. Shrimp can be boiled, grilled, sauteed or added to a salad while still retaining the same delicious taste.

10. Sardines

The smaller the fish, the less mercury it contains. Older, larger fish eat the small fish and therefore absorb their mercury and toxins. Sardines, such as herring, are sometimes enjoyed plain on crackers or out of a can. Similar to anchovies, however, beware of the high sodium content of some canned fish.


Post a Comment