Mary Ellen Kelly, RD
They say you should eat fish twice per week… Well, who are “they” and where did this recommendation come from, anyway?
The 2015-2020 Dietary Guidelines for Americans, produced by the United States Department of Agriculture (USDA) and supported by the American Heart Association (AHA), recommends fish as a heart-healthy protein full of the Omega-3 fatty acids EPA, eicosapentaenoic acid, and DHA, docosahexaenoic acid. Omega-3s like EPA and DHA can reduce inflammation and lower cholesterol and, as such, are associated with a decreased risk of cardiovascular disease.
Critically, according to the National Institutes of Health, research indicates that Omega-3 supplements do NOT reduce the risk of heart disease. There’s just no substitute for fish! Richly-flavored fish such as salmon, trout, herring, and mackerel have the highest Omega-3 content, so if you’re not a big fan of oily fish or strong fish flavors, try using salmon or mackerel as a substitute for cod or haddock in one of our full-flavor recipes, like Brazilian moqueca.
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