Omega-3s and heart health

Often touted as a superfood, fish delivers a boatload of omega-3 fatty acids that are so beneficial to the heart. Seafood is rich in nutrients and protein with few calories and little saturated fat.

Studies show that essential omega-3 fatty acids are important for lowering your risk of coronary heart disease. The American Heart Association and the 2010 Dietary Guidelines for Americans recommend eating at least two seafood meals per week. A serving of fish is about 3-4 ounces or the size of a smartphone.

February is Heart Health Month, so stock up on fish this month. Here are some tips for getting more fish in your shopping cart and on to the table.

Easy Ways to Buy Seafood for Heart Health

• Stock up on frozen seafood. If youre shopping on a budget (and who isnt these days?), look for fish thats on sale. Frozen fish tends to cost less than fresh fish, but is just as delicious. Fish I frozen within hours of coming out of the water, so moisture and flavor are locked in. Simply place the frozen fish in the refrigerator to thaw overnight.
• Reach for pouches or cans. Canned, pouch or jarred seafood costs less and is portable. You can buy salmon, tuna, crabmeat, clams, sardines and anchovies this way. These are easy to keep in the pantry or in the desk at work. Add these to salad, pasta or pizza to up the protein and omega-3 content.

TELL US: What are your favorite ways to buy fish on a budget? Wed love to hear from you.

Posted by Rima Kleiner, MS, RD