Wondering what's for dinner? A new study suggests serving up broiled or baked fish five times a week to lower your chances of heart failure by 30 percent.
Prefer fried fish? Bad news: eating deep-fried fish as little as once a week increases your risk of heart failure by 48 percent, researchers said.
The US study, published May 24, found that what type of fish you eat also makes a difference. Better choices are salmon, mackerel, and bluefish over snapper, cod, sole, and tuna. Darker types of fish are packed with more omega-3 fatty acids and potentially other heart-healthy nutrients as well, researchers stated.
In the 10-year study, researchers from Northwestern University Feinberg School of Medicine in Chicago used data from 84,493 postmenopausal women, who were involved in US-wide Women's Health Initiative Observational Study.
Previous research has found a link between the omega-3 fatty acids in fish and a decrease in inflammation and improved blood pressure. Also an earlier study suggests frying fish can bolster trans-fatty acids in the food, which can increase your risk of heart disease.
If you're thinking of adding more fish to your weekly diet, there are a variety of resources to understand how to buy healthy, sustainable fish. One great resource is Blue Ocean Institute, a conservation organization that has clever solutions for your menu planning and an informative, downloadable reference guide that colorfully articulates the abundance of fish species, classifies farmed vs. wild fish, and highlights any health concerns. All of this can be accessed at http://www.blueocean.org.
Access the study, published in the journal Circulation: http://circheartfailure.ahajournals.org/content/early/2011/05/24/CIRCHEARTFAILURE.110.960450