Nothing Fishy About Benefits of Fish Fat
Catfish, tuna, salmon, cod... there are many fish in the sea and each one is a healthy complement to any diet. In addition to being a great source of protein, fish is also rich in omega-3 polyunsaturated fatty acids, a healthy type of fat. With so many varieties of fish to choose from, people should have no trouble eating the two servings of fatty fish per week recommended by the American Heart Association.

Fish bulk up on omega-3 polyunsaturated fatty acids by consuming plankton and other plants. These fatty acids and their health benefits are then passed on to people who eat fish regularly. The main benefits of marine omega-3s, particularly EPA and DHA, stem from their heart protective and anti-inflammatory properties.

Fish can protect the heart in several ways:

• By lowering an elevated triglyceride level, which is a strong risk factor for heart disease
• By decreasing the risk of arrhythmia, an abnormality in the rhythm of the heart. Such an abnormal rhythm reduces the efficiency of the heart, and depending on where it originates, can increase the risk of having a heart attack.
• Through anti-thrombotic action, which simply means reducing the blood's tendency to clot. Although blood clotting is a life saving process in response to a cut or similar trauma, excess blood clots can stick to the walls of blood vessels and contribute to the clogging that occurs with atherosclerosis. By decreasing the tendency to clot, omega-3s make blood thinner and able to flow more easily, which in turn decreases the risk of heart attack and stroke.

Fish is also an important part of a heart healthy diet because it is low in fat overall, and when eaten in place of fattier cuts of meat, healthy omega-3s replace unhealthy saturated fats.

Help for Joints, Too
Choosing and Preparing Fish

Help For Joints, Too
The anti-inflammatory properties of omega-3 fatty acids have been shown to help people with rheumatoid arthritis. Specifically, they can ease the joint pain associated with this condition and may play an important role in long-term management.

Choosing and Preparing Fish
To insure the fish you buy is fresh, follow these guidelines:

• If you can, buy from markets that display fish inside glass cases, unwrapped, and on ice.
• Don't buy pre-wrapped fresh or frozen fish if there are any tears in the package.
• Smell fish before you buy it. If fish is fresh, it won't smell "fishy."
• When buying a whole fish, check for yellowing along the cut line, which indicates deterioration. A fresh whole fish will have bulging eyes, firm flesh, and a light, almost translucent color.
• When buying prepared fish dishes from deli or gourmet departments, never buy cooked fish if it's displayed next to raw fish, because bacteria can be transferred from the raw to the cooked fish.

Broiling, baking, microwaving, grilling, poaching, and steaming are all suitable cooking methods for fish. The natural flavors of fish make preparation simple; often just a brush of olive oil and some seasoning is all you need.