Best Fish for Heart Health: What Seniors Should Eat and Why
For seniors in New Castle, IN, struggling with heart issues, eating fish can be very beneficial. This is particularly true for fatty fish, which are rich in omega-3 acids.
Why are omega-3 fatty acids so good for seniors? Simple: they help you manage inflammation in the body, which plays a key role in lowering your risk of stroke and heart disease. Other benefits of omega-3 acids include:
- Managing cholesterol and blood pressure
- Regulating triglycerides in the blood
- Lowering the risk of irregular heartbeats
However, the list of the best fish for heart health doesn't include only fish rich in omega-3 acids. Read on to learn more about the healthiest fish for seniors, how much you should eat, and which types of fish you should avoid!
What Is the Healthiest Fish for Your Heart?
The American Heart Association (AHA) recommends eating at least two servings of fish a week. Here are some types of fish you should focus on:
1. Fatty Fish
As mentioned above, the benefits of omega-3 for seniors are numerous. Eating two servings a week dramatically reduces the risk of heart disease, particularly sudden cardiac death. Popular omega-3-rich fatty fish options are:
- Salmon
- Mackerel
- Sardines
- Trout
- Herring
- Anchovies
2. Lean Fish
Lean fish are types of fish that are high in protein and low in fat, particularly saturated fat. They also tend to be low in calories, making it easier to keep portions light but satisfying. Examples of lean fish include:
- Cod
- Sole
- Pike
- Haddock
- Halibut
- Mahi mahi
Some lean fish, such as catfish, can have a poor omega-6 to omega-3 ratio. This doesn't have to mean they're bad for you, but a diet with an unbalanced amount of omega-6s puts you at greater risk of cardiovascular disease.
3. Shellfish
Technically, shellfish aren't fish. However, they're still a type of seafood and can be a good source of omega-3 fatty acids. Here are some popular examples of shellfish that can be good for seniors:
- Oysters
- Clams
- Mussels
- Shrimp
- Scallops
That said, shellfish may also be high in cholesterol. For some seniors, this isn't an issue, as dietary cholesterol only has a modest impact on cholesterol levels. Still, if you need to limit your cholesterol intake, it's best to avoid shellfish.
What Is the Most Unhealthy Fish for Seniors?
Fish and aging have an interesting connection. Though most types of fish benefit seniors, there are a few exceptions worth keeping in mind.
First, watch out for fish containing a high amount of mercury. Mercury is among the most harmful environmental toxins that we consume. Though it's particularly dangerous for young children, too much mercury can harm seniors as well.
Mercury is one of the main toxins in fish, but the benefits of omega-3 acids outweigh the risks. It's also worth noting that the amounts of mercury increase as we go up the food chain. Some fish that are high in mercury are:
- Shark
- Swordfish
- Tilefish
- King mackerel
How to Choose and Prepare Fish
Beyond avoiding fish high in mercury, you may want to consider where your fish comes from. For example, fish can be either farm-raised or caught in the wild.
In general, farm-raised fish have a higher omega-6 content and lower omega-3 content. They also tend to have more fat than fish caught in the wild. However, they're also less likely to have heavy metals and toxins than wild fish.
Regardless of how the fish reaches your plate, you'll want to prepare it well. Frying fish may reduce their omega-3 content and add trans and saturated fats. For best results, go with pan-frying over deep-frying and use a healthy oil, such as:
- Olive oil
- Sunflower oil
- Avocado oil
Of course, the ideal New Castle, IN wellness habits still involve lower temperature cooking methods, such as braising or steaming. You may also want to avoid basting your fish with butter during the seasoning process.
Frequently Asked Questions (FAQ)
Is Tuna Good for the Heart?
For a long time, tuna was considered a fatty fish. However, recent studies show that tuna isn't as high in omega-3s as previously thought. Tuna may also contain a high amount of mercury, though this varies widely by species.
None of this means tuna isn't on the list of heart-healthy foods. It simply means that it doesn't provide as many omega-3s as fatty fish. That said, the AHA still recommends bluefin tuna to seniors who care about their heart health.
What Fish Is Good for Clogged Arteries?
Fish rich in omega-3 fatty acids help prevent clogged arteries by reducing inflammation, which is a key factor in plaque buildup. These fish also lower triglycerides, which are the main type of fat in your blood.
Can You Replace Fish With Other Foods and Supplements?
As far as senior nutrition tips go, eating fish rich in omega-3 acids is better for the heart than using supplements. That said, if you don't like fish, you can move on to foods that have omega-3 fatty acid content, such as:
- Walnuts
- Leafy vegetables
- Flaxseed and flaxseed oil
- Soybeans and soybean oil
- Chia seeds
- Canola oil
Which Fish Is a Superfood?
Any fish rich in omega-3s is a contender for the "superfood" status. That said, sardines may be at the top of this list. Beyond their nutrient density (omega-3s, calcium, vitamin D), sardines are low in mercury and contaminants.
Best Fish for Heart Health in New Castle, IN
When it comes to the best fish for heart health, seniors have plenty of options at their disposal. And if you're thinking of joining a senior community soon, make sure that their meal menu includes a wide variety of food, including fish!
At Addison Place Assisted Living, we take great care to provide delicious meals for our residents. Our assisted living community also includes personalized assistance, inclusive amenities, and a lively calendar of interesting events in New Castle, IN!
We also offer a special deal to new residents who are military veterans: 50% off the first month's rent each year. Contact us here to schedule a tour or learn more about our living options!