Filed under: Fats
Seafood is a good source of protein, healthy fats, and other nutrients that can boost your heart health and performance. It also might reduce your risk of cancer, diabetes, neurological disorders, and even depression.
Aim for two 4-oz servings each week. It can be as easy as opening a can of tuna, sardines, or salmon or thawing a bag of shrimp or fillets. Select fresh when possible, but frozen and canned varieties are often cheaper and more convenient. By varying your choices, you can fit seafood in your budget and find new kinds to enjoy. Remember: If it’s already in your pantry or freezer, chances are you’ll eat it more often!
- Choose from several varieties. These include fish fillets, shellfish (such as crab, shrimp, and lobster), oysters, mussels, and clams. Fatty fish—rich in omega-3s that boost heart health—include salmon, mackerel, lake trout, sardines, and albacore tuna. Select shrimp or a mild-tasting fish such as tilapia or flounder if you’re eating seafood for the first time. In addition, young children and women who are pregnant or nursing should consume fish and shellfish that are lower in mercury.
- Make it lean. Grill, broil, or bake your seafood instead of breading and frying it. Experiment with different spices and herbs too.
- Cook once and eat twice. Use leftovers to top salads, fill tacos, or toss with whole-wheat pasta. Here are a few quick recipes: Add one cup of fresh or frozen corn to your favorite seafood chowder for an easy meal. Or mix one egg, 2½ cups prepared mashed potatoes, 1 Tbsp parsley (chopped), and ½ cup green onions (chopped). Add 14½ oz canned salmon (drained and flaked). Hint: Use a fork to crush the salmon bones for an extra boost of calcium! Mold into 8 patties, dip in bread crumbs or panko, and cook in a nonstick pan until golden.
It’s time to get off the SoFAS! No, we don’t mean your couch (but that’s a good idea too). We’re talking about solid fats and added sugars (SoFAS).
Solid fats are solid at room temperature and are found in foods such as butter, cheese, meats, and foods made with these products, such as cookies, pizza, burgers, and fried foods. Solid fats include both saturated and trans fats, which raise “bad” (LDL) cholesterol, increasing your risk for heart disease.
Added sugars can contribute to weight gain and tooth decay. Although some foods such as fruit and milk contain naturally occurring sugars, added sugars are usually found in processed foods such as sodas, sports or energy drinks, candy, and most dessert items. It can be hard to identify added sugars on food labels, but you can learn how to recognize hidden sources of sugar.
Foods containing SoFAS are often high in calories but don’t provide important nutrients such as vitamins, minerals, or fiber. Start cutting back on SoFAS by following a few simple tips:
- Prepare more meals at home and cook with olive oil instead of butter. Olive oil provides healthy fats that can improve your cholesterol levels and reduce your risk for heart disease.
- Switch from soda to sparkling water. Sparkling water is free of added sugars, but comes in a variety of flavors, so you’re bound to find one that you like!
- Trade in chips, dip, and cookies for fruits, veggies, nuts, and hummus or guacamole. Nutrient-packed snacks are generally lower in calories but will keep you going throughout the day.
Remember, this doesn’t mean you can’t eat any foods with SoFAS. Just be aware of what foods contain them, eat them less often, and watch your portion sizes for better health and performance.
Olive oil is known for its flavor, versatility, and health-promoting qualities. Nutrition experts think olive oil may be partly responsible for the many health benefits associated with the “Mediterranean diet,” an eating pattern that emphasizes fruits, vegetables, whole grains, beans, nuts, and “healthy” fats. Olive oil is a monounsaturated fat—one of the healthy fats. It contains vitamins A, E, and K, plus many other beneficial compounds that might reduce your risk of heart disease.
Heating olive oil or holding it at high temperatures for long periods of time can reduce its beneficial qualities. If you use olive oil for deep-frying, it should be discarded after one or two uses.
Interestingly, olives can “pick up” airborne toxins present in smoke from fires, car exhaust, and other pollutants. So it might be a good idea to choose olive oils produced from olives grown in areas where air quality is good most of the growing season. This is likely true for all edible oils.
Olive oil can be used in countless ways: Drizzle on pasta or bread, brush lightly on meats or fish, coat vegetables for roasting, or use nearly any way that butter or other fats can be used—even baking! Of course, as with all fats, be sure to use olive oil in moderation to avoid gaining weight.