Aiming to ‘eat healthier’ is a popular New Year’s resolution that often fizzles as fast as the furor of the annual fireworks. However, incorporating seafood into the diet is a simple change that will not only leave you hooked but introduce an ocean of health benefits.
1. High in essential fatty acids and nutrients
The health benefits of finfish mostly stem from their high fatty acid content. Enjoying a wide variety of fish can help achieve a healthy balance of omega-3 and omega-6 fatty acids, and reduce the risk of cardiovascular disease, diabetes and osteoporosis.
Reach for some fish instead of the table salt! Seafood one of the best dietary sources of iodine. It is also a great source of taurine, an amino acid that plays an important function in cognitive function.
2. Reduced risk of coronary heart disease
Studies have found that two serves of fish weekly can significantly lower the risk of coronary heart disease. And they show that those most prone to this deadly disease are middle-aged men who ate no fish at all. Similarly, women who consume less fish have a 40% higher risk of developing heart disease than those who eat fish more than once per week.
3. Healthy diet, healthy mind!
Regular consumption of seafood has also been linked to a lower risk of dementia and Alzheimer’s disease, with increasing evidence of omega-3 fats protecting against cognitive impairment and decline.
4. Eat more seafood, see your food
It is believed that omega-3 fatty acids protect against deterioration of the retina and macula, with a research survey claiming that more than one serving of finfish per week could reduce the chance of developing late age-related maculopathy by half.
5. It’s simple to cook!
The healthiest methods to cook fish are grilling, baking, microwaving and steaming. Most fish can be conveniently purchased deboned and skinned. Try baking or grilling your fish with some garlic: this tasty combination has been shown to reduce cholesterol and triglyceride levels!
A study of older generations regularly eating baked or broiled fish proved beneficial in protecting against myocardial infarction and fatality from coronary heart disease as opposed to eating fried fish. If this method cannot be avoided, opt for cooking oils that are high in mono-unsaturated fat, such as canola and olive.
A complete diet overhaul is the quickest way to a failed New Year’s resolution. However, the minimum recommended weekly intake of seafood provides a tasty alternative to the ‘meat and two veg’ dinner, and a step in the right direction to a healthy heart and mind.
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