Cooked red snapper (Photo credit: L. Tiu)
It’s February and for many, our thoughts turn to romance and other things that make the heart happy, like seafood! There is a strong “love” connection between consuming seafood and heart health. Fish and shellfish are low in saturated fat, high in protein and fairly easy and quick to cook. But seafood has a secret weapon in the battle for our hearts as it is considered a good source of omega-3 fatty acids. The health effects of omega-3 fatty acids have been extensively investigated, and it appears that marine fish oil lowers triglycerides, boosts HDL cholesterol, provides other cardiovascular benefits, fights inflammation, and reduces blood clot formation.
The current recommendation from the American Heart Association is 1 to 2 seafood meals, 8 ounces or more, per week be consumed to reduce the risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death, especially when seafood replaces the intake of less healthy foods. This translates into 250 to 500 mg of omega-3 per day or 1750 to 3500 mg per week. For the past 30 years, Americans’ weekly consumption of seafood has hovered around 5 oz per week, with only 10% to 20% of U.S. consumers meeting the 8 ounces minimal federal dietary guideline.
Historically, attention has focused on wild, cold-water, fatty fish like salmon, tuna, mackerel, and sardines as sources of the most omega-3 fatty acids. However, in this case variety is a key. With a growing number of aquaculture fish and shellfish on the market it is important to note that recent studies show for some species of salmon or trout, omega-3 levels are higher in farm-raised species, due to their overall higher fat content. In other good news, many of our local Gulf of Mexico species have been shown to contain good amounts as well. This information means that fishermen and women can eat home-caught fish to get the needed omega-3 fatty acids. Gulf fish are also an excellent source of protein and other nutrients. The following Table contains the omega-3 fatty acid content of some of the most frequently consumed fish and shellfish species in the U.S. So do your heart a favor and start feeding it right.
Omega-3 Content of Frequently Consumed Seafood Products
SEAFOOD PRODUCT |
OMEGA-3s PER 3 OUNCE COOKED PORTION |
|
| Herring, Wild (Atlantic & Pacific) | ♥♥♥♥♥ | >1,500 milligrams |
| Salmon, Farmed (Atlantic) | ♥♥♥♥♥ | |
| Salmon, Wild (King) | ♥♥♥♥♥ | |
| Mackerel, Wild (Pacific & Jack) | ♥♥♥♥♥ |
SEAFOOD PRODUCT |
OMEGA-3s PER 3 OUNCE COOKED PORTION |
|
| Salmon, Wild (Sockeye, Coho, Chum & Pink) | ♥♥♥ | 500 to 1,000 milligrams |
| Sardines, Canned | ♥♥♥ | |
| Tuna, Canned (White Albacore) | ♥♥♥ | |
| Swordfish, Wild | ♥♥♥ | |
| Trout, Farmed (Rainbow) | ♥♥♥ | |
| Oysters, Wild & Farmed | ♥♥♥ | |
| Mussels, Wild & Farmed | ♥♥♥ |
SEAFOOD PRODUCT |
OMEGA-3s PER 3 OUNCE COOKED PORTION |
|
| Tuna, Canned (Light) | ♥♥ | 200 to 500 milligrams |
| Tuna, Wild (Skipjack) | ♥♥ | |
| Pollock, Wild (Alaskan) | ♥♥ | |
| Rockfish, Wild (Pacific) | ♥♥ | |
| Clams, Wild & Farmed | ♥♥ | |
| Crab, Wild (King, Dungeness & Snow) | ♥♥ | |
| Lobster, Wild (Spiny) | ♥♥ | |
| Snapper, Wild | ♥♥ | |
| Grouper, Wild | ♥♥ | |
| Flounder/Sole, Wild | ♥♥ | |
| Halibut, Wild (Pacific & Atlantic) | ♥♥ | |
| Ocean Perch, Wild | ♥♥ | |
| Squid, Wild (Fried) | ♥♥ | |
| Fish Sticks (Breaded) | ♥♥ |
SEAFOOD PRODUCT |
OMEGA-3s PER 3 OUNCE COOKED PORTION |
|
| Scallops, Wild | ♥ | < 200 milligrams |
| Shrimp, Wild & Farmed | ♥ | |
| Lobster, Wild (Northern) | ♥ | |
| Crab, Wild (Blue) | ♥ | |
| Cod, Wild | ♥ | |
| Haddock, Wild | ♥ | |
| Tilapia, Farmed | ♥ | |
| Catfish, Farmed | ♥ | |
| Mahimahi, Wild | ♥ | |
| Tuna, Wild (Yellowfin) | ♥ | |
| Orange Roughy, Wild | ♥ | |
| Surimi Product (Imitation Crab) | ♥ |
Source: USDA National Nutrient Database for Standard Reference
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