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Health Facts |
Benefits of our Antibiotic Free Chicken
Benefits of our Antibiotic Free Burgers
Beefing up on Nutrition
Diet Delicious
Fish Oil Found in Salmon Connected to Cancer Prevention
HACCP Certified
Eating Fresh Fish Reduces Lung Cancer Risk
Shellfish and Your Health: Separating Fact from Fiction
More Good Health News for Women & Fish
Brain Food
Many Benefits of Fish Oils
Diseases that Benefit from Omega-3s
Seafood for All Ages
Answers to Common Seafood and Omega-3 Questions
How Omega-3 Fatty Acids Do Their Job
New Technology for Seafood Inspection
Food safety tips for purchasing, handling and preparing seafood
Why Fish and Shellfish are Special
Seafood: It's Good for Your Health
10 Easy Ways to Enjoy More Fish and Shellfish
Seafood for a Healthy Heart
Benefits from Eating Rich Fish Regularly
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| Benefits of our Antibiotic Free Chicken |
- No Antibiotics EVER!
- No Growth Hormones EVER!
- No Artificial Ingredients
- No Preservatives
- All Vegetable Diet
- Not Fed Animal By-products
- Raised in Controlled Environments
- Minimally Processed
- 100% All Natural
To learn more about our Antibiotic Free chicken products click here.
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| Benefits of our Antibiotic Free Burgers |
- Raised without Antibiotics from Birth
- No Added Growth Hormones EVER
- Fed a strict Vegetarian diet, with NO Animal by-products EVER
- 100% NATURAL Ground Beef
- Sustainably farmed using practices resulting in minimal environmental impact
- Thicker patty from incredible taste and texture
To learn more about our Antibiotic Free burgers click here.
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| Beefing up on Nutrition |
While some decry the consumption of red meat, in actuality, beef is a nutrient-dense food. Beef provides a higher percentage of the U.S. Recommended Dietary Allowance for at least four essential nutrients that it provides in calories.
For example, beef is one of the best sources of iron. When it is eaten with other foods sources of iron, iron absorption from all foods in the meal increases.
The protein in beef is nutritionally complete, containing all 22 of the essential amino acids in a well-balanced ratio.
Beef is a major source of zinc in the diet. Zinc is essential for growth, metabolism, and many other bodily functions. Beef also is a good source of vitaminB-12 and niacin.
Almost every day we hear advice on what we should or shouldn't eat to stay healthy. These recommendations can be very confusing. But the good news is that beef is beneficial to a varied, well-balanced diet.
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| Diet Delicious |
The key to successful dieting is limiting your food intake. Many expensive diet plans feature prepackaged foods. These diets work because not only is the fat content decreased, but the size of the meal is controlled.
The idea of portion control is not new to Horizon Foods. Most of its products come pre-packaged in individual servings, from steak and lobster tail to lemon chicken and flounder primavera. While these are not traditional diet foods, they can be the basis of healthy eating. Beef and pork are trimmed of fat; chicken is de-boned and skinned; seafood is expertly cleaned.
Many of Horizon entrees can easily be prepared in the office microwave. As a dieter, you can enjoy a healthy, filling, gourmet lunch and avoid the pitfall of a hamburger and fries at a fast food restaurant of the tedium of cottage cheese.
With set portions, you aren't tempted to have a second helping, or add a little more gravy or cheese to the meal. With so many scrumptious selections to choose from, you can look at the Horizon meal as a reward. Instead of the usual unappealing diet fare, treat yourself to an exquisite steak or Alaskan king crab legs. Now that's the way to lose weight!
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| Fish Oil Found in Salmon Connected to Cancer Prevention |
In the fight against breast cancer, the oils found in fish such as salmon and tuna may be instrumental in preventing the formation of tumors.
Scientists have found that fish oils are polyunsaturated, as are vegetable oils. But there is structural difference. Fish oils are built of omega-3 fatty acids; vegetable oils are known as omega-6 fatty acids which produce a chemical in the body called prostaglandin. Certain kinds of prostaglandin may promote the formation of tumor cells. However, the omega-3s in fish oil interfere with that process.
In a study conducted on laboratory animals, research showed that diets containing 20% fish oil resulted in a reduction in tumor incidence and delayed the onset of chemically induced tumors.
These findings point to the benefits of adding salmon and tuna to your regular diet.
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| HACCP Certified |
The highest standards of quality control are followed, and our company is one of the few Seafood companies that are USDC inspected and HACCP certified. In fact, most local supermarkets, retail seafood shops, and restaurants buy product from us based on our reputation for good prices and best quality seafood. If we can provide such great product and service to them, we can certainly offer it to you! Click here for more info from the FDA about HACCP standards and requirements.
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| Eating Fresh Fish Reduces Lung Cancer Risk |
Scientists in Japan have found that people who eat large amounts of fresh fish were significantly less likely to develop lung cancer than those who don't. However, salted and dried forms of fish didn't appear to have the same effect - in fact, they may increase the chances (according to earlier studies).
Experts believe if British and American smokers followed Japan's example and ate more fish, hundreds of lives could be saved each year.
Professor Toshiro Takezaki, who led the study, said that because Japanese people love fish, "We think that is why, even though the Japanese smoke as much as people in the U.K., their rate of lung cancer is only two thirds as high."
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| Shellfish and Your Health: Separating Fact from Fiction |
We've all heard the old lines: Shrimp are high in cholesterol. Crab is high in sodium. Raw oysters are dangerous (except, that is, when they're increasing your sex drive). The fact is there are probably more myths about shellfish than any other food. So, how do you separate fact from fiction? Read on:
MYTH: Shrimp and other shellfish are high in cholesterol.
FACT: Most shellfish have less than one-third of the recommended upper limit of 300 milligrams of cholesterol (per 3-oz. serving) per day. It turns out that many early cholesterol tests were inaccurate, resulting in excessively high readings and one of the most rampant shellfish myths around. Squid, however, is one exception to the rule: a 3-ounce portion of squid has 233 milligrams of cholesterol.
MYTH: People with high cholesterol should avoid shrimp and other crustaceans.
FACT: Not at all-as long as portion sizes are reasonable and cooking methods don't increase your intake of saturated fat. As leading heart experts have proven, shrimp and other shellfish are incredibly low in saturated fat, and it's the fat that really leads to high blood cholesterol. Using low-fat cooking methods-steaming instead of frying, for example-shellfish can be an important part of a heart-healthy diet.
MYTH: Shellfish are high in sodium.
FACT: Because they come from saltwater, it's easy to assume that shellfish are high in sodium. The fact is, most shellfish have less than 350 milligrams of sodium (per 3-oz. serving)-far less than the upper limit of 2,400 milligrams per day that health experts recommend. Steamed clams, for example, have less than 100 mg! Keep in mind, though that some shellfish such as king crab and snow crab are brine frozen and will have a relatively high sodium content.
MYTH:: Shellfish are not good sources of omega-3 fatty acids.
FACT:: Chalk it up to the false idea that low-fat also means low in fatty acids. All seafoods contain these so-called "good fats," which have been shown to protect people against a variety of health ailments. And even though some finfish-salmon, for example-are considered omega-3 superstars, it's been shown that many shellfish are proportionally higher in omega-3s than many finfish with comparable fat levels.
MYTH:: Compared to red meat, shellfish are low in iron.
FACT:: Another assumption, which probably stems from the fact that light-colored protein foods just don't seem to be iron-rich. Consider: While a 3-oz. portion of red meat provides 2 to 3 milligrams of iron, a similar sized portion of mussels has around 6. Oysters, meanwhile, have 12, and steamed clams, a whopping 23.
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| More Good Health News for Women & Fish |
The associated press reported recently that a study of about 80,000 American woman has shown that eating fish in modest amounts may significantly reduce the risk of the most common type of stroke. . .
The star of the show, of course, are Omega-3 fatty acids. These beneficial acids are thought to lower levels of blood fat linked to heart disease and to keep blood from clotting. Fish such as mackerel, salmon and sardines are especially rich in Omega-3s.
In the most recent study which took place at the Women's Health Hospital in Boston, researchers from Harvard University found that eating fish regularly was linked with reductions in the risk for ischemic strokes, which are clot-related and account for about 83 percent of all strokes in the US.
Women who ate about 4 ounces (110 grams) of fish two to four times weekly cut their risk of ischemic stroke by 48 percent. Though slightly higher risk reductions were found in women who ate fish five or more times weekly, there were relatively few women in that group. Risk reductions, though not statistically significant, were also found even in those who ate fish once a week or less.
Mounting evidence about fish-linked cardiovascular benefits led the American Heart Association to include eating two servings of fish a week in its updated dietary recommendations last fall.
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| Brain Food |
A new study reaffirms what most of us already knew: eating fish keeps you healthy in body and mind.
A study by researchers at the University of Guelph in the Toronto area discovered that the fatty acids found in high concentration in many fish species may help to ward off Alzheimer's.
The researchers found that Alzheimer's patients (as well as other elderly sufferers with other cognitive impairments) had lower levels of DHA (a type of fatty acid) in their blood. DHA and other Omega-3 fatty acids are found abundantly in tuna, trout and salmon, as well as most other seafoods. The fatty acids have already been found to reduce ailments such as depression, heart disease and ADD (attention deficit disorder).
Julie Conquer, director of the research unit, suggested that we not only try to increase fish consumption in our elderly population, but also the population at large. She noted that nursing homes should tailor their meal plans to reflect the findings on fish and the apparent necessity for DHA and other fatty acids.
Conquer said, "Given that our research indicates that decreased levels of DHA also appear to accompany cognitive impairment with aging, we think this is a sign we should all be eating more fish." We agree.
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| Many Benefits of Fish Oils |
Recently the New York Times published an article that examined the benefits of fish oils, mainly Omega-3 fatty acids. They looked at research completed recently, and expert suggestions on consumption of fish oils. Among the recent findings:
Mental Health: Dr. Andrew Stoll, director of the Psychopharmacology Research Laboratory at McLean Hospital found that patients under his treatment for bipolar disorders did so much better when administered Omega-3 that he made started including it in his control group halfway through his study. He says that Omega-3s are a crucial part of good mental health.
Another psychiatrist with the National Institute of Health found correlations between decreased levels of Omega-3s in the brain and depression. A large study is currently underway to look at the relationships between Omega-3s and mental health.
Heart Disease: The AMA recently recommended that people eat 2 servings of fish per week. Studies there found that doing so may reduce the risk of cardiac arrythmia, heart attacks due to clotting, and other heart conditions.
Arthritis: In more than a dozen studies, outcomes have found that people with rheumatoid arthritis can lessen their suffering with regular consumption of fish oils. Also, fish oils were found to be very effective in lessening joint stiffness and fatigue.
Crohn's Disease: A study recently found that more than half of the people who took Omega-3 along with their medication for Crohn's Disease remained symptom free.
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| Diseases that Benefit from Omega-3s |
"For people interested in preventive health from all perspectives, eating plenty of seafood is a wise decision. Since fish-eating won't compensate for unhealthy eating habits, however, fish and shellfish should be eaten as part of a low-fat diet that includes other health foods like plenty of fruits and vegetables."
Joyce Nettleton, D. Sc., R.D.
Institute of Food Technologists
According to fish expert William E. Connor, M.D. at Oregon Health Sciences University, "The list of diseases in which there might be benefit form omega-3 fatty acids grows longer each year." In addition to the cardiovascular benefits cited earlier, research suggests omega-3s may be beneficial for the following conditions:
- Arthritis
- Blood pressure
- Kidney disease
- Inflammatory bowel disease
- Maybe even certain forms of cancer and some psychological problems
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| Seafood for All Ages |
"Although we do not currently have a recommendation for omega-3 fatty acids in the U.S., many experts feel they are essential nutrients in our diets, necessary for optimal growth and development form infancy through old age."
William E. Connor, M.D., Omega-3 Fatty Acid Expert,
Oregon Health Sciences University
We often think of seafood as "grown-up food". But recent findings suggest it is important to have the benefits of omega-3s from fish and shellfish starting early in life. For instance, studies reveal that one particular omega-3 fatty acid, known as DHA, plays a role in optimal eye and brain development of babies. When a mother-to-be or new mother consumes omega-3s, they are transferred to the baby through the placenta or in breast milk. Thus, it's wise for pregnant and nursing mothers to make fish and shellfish a regular part of their diets.
As children grow older, seafood provides an excellent source of high-quality, easily digested protein. And the soft, chewable texture of fish and shellfish is ideal for kids who have trouble chewing meat. For young children, choose types without bones, or remove bones before serving. And since heart-healthy diets are advocated for children, as well as adults, seafood-eating helps jump-start kids on an early course of healthful eating.
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| Answers to Common Seafood and Omega-3 Questions |
Which types of seafood are best?
There really are no "best" fish and shellfish. The lowest-fat types such as cod and crabmeat are ideal replacements for protein foods higher in saturated fat, plus these seafoods tend to be lower in calories. Oilier fish -- like salmon, mackerel, and sardines -- are recommended for their high omega-3 content. Although lower-fat types of seafood tend to have fewer omega-3s, they still can contribute important amounts of the special oils if eaten regularly. The best advice is to eat more of all types of fish and shellfish.
Are freshwater fish, from lakes and rivers, good sources of omega-3s?
Yes, freshwater fish can be valuable sources of omega-3s. For instance, a 3-ounce serving of cooked freshwater bass has about 0.6 grams of omega-3s, while wild rainbow trout has about 0.8 grams. (See chart for seafood comparisons). Lower-fat fish like northern pike, walleye pike, sunfish and perch have omega-3s as well, but fewer than oilier fish.
If I try to get more omega-3s in my diet, won't that boost my fat intake?
The fat level in most types of seafood -- even oilier types -- provides a fraction of the recommended level, which is no more than 30 percent of calories from fat. For example, a three-ounce serving of even one of the oiliest fish (and therefore a rich source of omega-3s), Atlantic mackerel, has less than 25 percent of the 67 grams of total fat allowed for a person who consumes 2,000 calories a day. And the vast majority of fish and shellfish provide far less fat than mackerel.
Which type of fish has more omega-3s: farm-raised or fish caught in the wild?
It depends. For farm-raised fish, omega-3 levels depend on the species of fish and how they are fed. For instance, since farm-raised trout and salmon are typically fed fish meal which provides omega-3s, they tend to have omega-3 levels similar to those of their wild counterparts. As far as fish caught in the wild are concerned, omega-3 levels vary according to the time of year, as well as age and size of the species. The best advice is to consume a wide variety of all types of fish and shellfish -- both farm-raised and wild.
Are omega-3s destroyed with cooking and storage?
Omega-3s can be destroyed by heat, air, and light. So the less processing, heat, air exposure, and storage time, the better for preserving omega-3s in seafood. Freezing seafoods -- as well as cooking with methods like baking, broiling, and steaming -- cause minimal omega-3 losses. But deep frying, with its very high temperatures, could destroy some omega-3s and also add high levels of total fat to the finished fish product. The best way to preserve omega-3s and keep down your total fat intake is to use low-fat cooking methods such as baking, broiling, poaching, steaming, stir-frying, grilling, and sauteeing in little or no fat -- in all cases, just cooking until the point of doneness.
Are fish oil supplements that you can buy in pharmacies and health food stores good substitutes for fish?
Most experts do not advise routine use of fish oil supplements which can have side-effects such as fishy breath, gastrointestinal upset, and possibly easy bruising. One problem with fish oil supplements is that they can give people a false sense of security, encouraging them to think they can eat unhealthful foods and be protected from heart disease at the same time. On the other hand, people who eat more seafood are likely to substitute it for fattier meats. The idea is to eat more fish and shellfish in the context of a healthy diet that limits high-fat foods. (Sometimes fish oil supplements are recommended for certain medical conditions or for people who cannot eat seafood, but they should be taken under a physician's supervision.)
Can I get my omega-3s from anything other than fish and shellfish?
When experts talk about the benefits of omega-3s, they are usually referring to seafood sources of the special oils. However, certain plant-derived foods -- including canola oil, flaxseed oil, soybean oil, nuts, certain vegetables, and tofu -- provide a different type of omega-3 fatty acid which, to a limited extent, can be converted by the body to the type of omega-3s provided by fish. However, you would need to eat at least several times more of the plant type of omega-3 to get the same benefit as a lesser amount of fish oil. The bottom line is that the most efficient way to get your omega-3s is from fish and shellfish.
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| How Omega-3 Fatty Acids Do Their Job |
"To achieve these wonderful benefits, all we have to do is have two seafood meals per week. I clearly tell people to eat fish and shellfish regularly to lower the risk of heart disease. There is compelling evidence to say that seafood-eating will benefit you so much."
- Penny Kris-Etherton, Ph.D. State University heart disease researcher, Pennsylvania Research suggests that Omega-3s from fish and shellfish protect against heart disease in a number of different ways:
- Omega-3s inhibit the formation of blood clots. This is important because most heart attacks result when blood clots get stuck in blood vessels leading to the heart.
- Omega-3s may prevent deadly heart beat abnormalities, thereby protecting against sudden cardiac arrest, a major cause of death from heart disease.
- Omega-3s lower very high levels of triglycerides, a type of fat in the blood which, when elevated, increases the risk of heart attacks.
- Omega-3s may retard growth of plaques that narrow arteries leading to the heart.
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| New Technology for Seafood Inspection |
The seafood industry is very supportive of the Food and Drug Administration's (FDA) seafood inspection program based on the principles of the Hazard Analysis Critical Control Point (HACCP, pronounced "hass-ip") system. This new program was implemented December 18, 1997, making seafood the first food to use this innovative inspection program recommended by the prestigious National Academy of Sciences-on an industry-wide basis.
The benefits of a HACCP inspection program are centered around its proactive approach to food safety. HACCP identifies potential hazards which could occur in the processing and handling of food and requires that measures be established to prevent such food safety hazards from occurring. Critical control points are established to closely monitor those aspects of the process which could result in a hazard should a breakdown in the system occur. When monitoring indicates a possible problem, corrective action must be taken. This approach contrasts with traditional inspection programs which typically look at products after they have gone through the processing stage.
Records must be kept by companies on their monitoring of the critical control points. These are reviewed on a regular basis by FDA inspectors to verify that proper controls are being maintained. These records give the inspectors a historical perspective on conditions at the facility. They can examine records going back to the most recent inspection-compared to current procedures where inspectors can only verify what is going on at the time of the actual inspection.
HACCP was developed by the Pillsbury Company in 1959 for use by the NASA space program. There are private companies that have used a HACCP-based inspection program for several years, including some commercial seafood companies operating under a voluntary U.S. Department of Commerce program and canned food businesses such as those that can tuna and salmon.
Phil Spiller, Director of FDA's Office of Seafood, says, "Through HACCP, as a condition of doing business, processors demonstrate that they know the possible food safety hazards associated with their products and are operating controls every day to minimize the likelihood that those hazards will occur. In addition, government inspections become more efficient and effective."
The seafood believes that the HACCP inspection system provides consumers with even safer and more wholesome seafood products than ever before.
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| Food safety tips for purchasing, handling and preparing seafood: |
- Only buy seafood from reputable, commercial sources.
- Buy only well refrigerated or properly iced seafood products.
- Once purchased, refrigerate products immediately.
- For optimal freshness, use seafood products within three days.
- If you purchase live shellfish (i.e. lobsters, crabs, oysters, clams and mussels), discard any that die during storage.
- Thaw frozen seafood in the refrigerator or under cold running water, not at room temperature. Marinate seafood in the refrigerator.
- Prevent cooked seafood products from coming in contact with raw product as well as the cutting boards and utensils used to prepare them.
- Individuals with weakened immune systems and liver ailments should only enjoy seafood in its many delicious cooked forms. Raw and undercooked seafood should be avoided by individuals with these health concerns.
- Keep prepared seafood's such as salads refrigerated before serving.
- Those who fish recreationally should follow state and local government advisories about fish areas and consumption of product from certain areas.
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| Why Fish and Shellfish are Special |
"Studies increasingly indicate that the habit of regularly eating small amounts of omega-3 fatty acids has a beneficial effect on heart disease, particularly if you lower your intake of total fat and saturated fat as well. Of course, fish helps you accomplish those goals, too. I think people should aim for at least 2 fish or shellfish meals per week."
Alexander Leaf, M.D.
Heart Disease Researcher
Harvard Medical School
Many health-conscious consumers are already aware that most types of fish and shellfish are naturally "light." That is, compared with many other protein foods, seafood tends to be lower in calories and fat -- particularly saturated fat which is linked with high blood cholesterol and heart disease. So substituting fish and shellfish for typical center-of-plate fare like more fatty cuts of steak and burgers is a great way to curb your fat intake and cut back on calories.
Although most types of fish and shellfish tend to be naturally low in fat, they do contain small amounts of "good" fat -- special oils rich in omega-3 fatty acids. Granted, the omega-3s sound like they're from outer space, but they're simply polyunsaturated fatty acids. As you can see from the Omega-3 Content of Fish and Shellfish chart, oilier, darker-fleshed fish like salmon and mackerel generally have more omega-3s than leaner types.
A growing body of research studies suggests omega-3s from fish and shellfish are beneficial and that most of us could stand to have more in our diets. In fact, a number of countries have official recommendations for amounts of omega-3s people should eat. Although the U.S. government currently has no formal guidelines for the ideal amount of omega-3s to include in our diets, a number of experts say we should consume far more than typical Americans eat.
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| Seafood: It's Good for Your Health |
The body of research continues to grow documenting the health benefits related to seafood consumption because of its omega-3 fatty acid content. Omega-3's are polyunsaturated fatty acids, that are found primarily in the "fattier" fish -- keep in mind this is "good" fat because it is unsaturated such as salmon, sardines, mackerel, tuna, herring and sablefish. The leaves of green, leafy vegetables; nuts; canola and soybean oil; and tofu are also sources of omega-3 fatty acids.
Various studies have found that omega-3's play a role in reducing the risk of cardiac arrest, extending life expectancy, lowering blood pressure and cholesterol levels, lessening the symptoms of rheumatoid arthritis, assisting in optimal eye and brain development in infants, and easing depression. Some of the more recent research includes:
A study published in October 1995 in The Journal of the American Medical Association that indicates one serving of fatty-fish per week can reduce the risk of cardiac arrest by 50 to 70 percent;
Another study completed in late 1996 by researchers at Brigham and Women's Hospital in Boston that also documented a reduced risk-50 percent-of cardiac arrest for those studied who ate at least one fish meal per week vs. only one fish meal per month;
Ongoing studies by Dr. Joel Kremer of the Albany Medical College in Albany, New York that document the ability of omega-3's to improve tender joints and reduce morning stiffness in rheumatoid arthritis patients; and
Research conducted at the University of Chile that demonstrate the requirement for omega-3 fatty acids for optimal infant eye and brain development.
The bottom line of all this research is that at least one to two servings a week of seafood will provide a protective health benefit to consumers, in addition to its good taste and low levels of saturated fat and sodium. For delicious recipes contact the National Fisheries Institute or visit the Recipes section of our website!
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| 10 Easy Ways to Enjoy More Fish and Shellfish |
With fish and shellfish, the possibilities are endless for healthful eating -- at the same time adding variety and great taste to your everyday meals. Helping ourselves to fish is helping ourselves to to health.
- Substitute fish or shellfish for meat and poultry in your favorite casseroles, stir-fries, Mexican dishes, salads, soups, and pasta recipes.
- Win meat-lovers over to fish by serving them "meatier" types like swordfish, fresh tuna, halibut, and shark. (These types of fish are great marinated or with barbecue sauce, then grilled).
- Make the switch to more seafood-eating gradual, starting by substituting one fish or shellfish meal per week for a meat entree. Work your way up to several seafood meals a week.
- "Doctor" seafood up with lemon and lime juice, herbs (like dill and basil), onions and garlic, catsup, tarter sauce (made with nonfat mayonnaise), and low-fat sauces.
- Buy a low-fat seafood cookbook and learn several easy fish or shellfish recipes that become part of your repertoire of family favorites.
- Cook it right: high temperature, short time, and watch it -- so it's not overcooked. For example, when baking fish, do so in an oven preheated to 450° F, cooking for 10 minutes per inch of thickness or until the fish just starts to flake in the middle.
- Save money by taking advantage of canned and frozen fish and shellfish, as well as seafood specials at the supermarket. Less-familiar types of fish are often less expensive as well; ask for cooking ideas at the seafood counter.
- Make lunch count by having fish or shellfish at least once or twice a week. Try tuna or salmon salad made with low-fat mayonnaise or a broiled fish sandwich.
- Introduce your family to fish burgers or "fish loaf," made by using canned salmon, tuna, or mackerel in place of meat in your favorite meat loaf recipe. Bake in a loaf pan, or shape into burgers, then brown them in a non-stick skillet.
- Be adventurous with seafood cooking methods. For instance, instead of traditional baking and broiling, try poaching in wine and herb-seasoned broth, grilling with barbecue sauce, and stir-frying or steaming with a potpourri of vegetables.
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| Seafood for a Healthy Heart |
Despite recent medical advances in the fight against cardiovascular disease (CVD), the major cause of heart attacks, it remains our number-one killer. About two Americans die each minute (many of them prematurely, often before the age of 65) as a result of CVD. The good news is that seafood-consumption -- along with other risk-lowering steps like quitting smoking, lowering blood cholesterol, and getting exercise -- can help in the preventive fight against CVD.
"If you already had a heart attack or know you're at risk, it's especially wise to eat seafood at least twice a week. All types of fish and shellfish are great."
William Castelli, M.D.
Director of Framingham Cardiovascular Institute and former Director of the Framingham Heart Study
The excitement about the health benefits of fish and shellfish began decades ago when scientific investigators noted that certain groups of people -- including Eskimos and the Japanese, who rely on seafood as a dietary mainstay -- have a low rate of heart attacks. Scores of studies have since been conducted to examine the role of seafood-eating and omega-3 consumption in the prevention of heart disease. Most of this research has shown a beneficial effect.
Following are findings of some of the landmark studies suggesting that seafood-eating protects against CVD, whether you're currently healthy, at risk, or already have heart disease:
Eating relatively small amounts of fish may decrease the overall risk of death from heart disease. A study published in the New England Journal of Medicine examined the relationship between fish-eating and deaths from heart attacks over a 30-year period in a group of 1,822 middle-aged men who were free of CVD when the study began. The researchers found that men who, at the outset of the study, ate about an ounce or more of fish daily (equivalent to two small servings a week) had a 42 percent lower rate of death from heart attacks than nonfish-eaters. This confirms several important earlier studies suggesting that eating just a few seafood meals each week protects against heart disease.
Having several fish meals each week -- particularly oilier fish -- may prolong lives of people who have already had a heart attack. A frequently cited and respected study -- published in the medical journal, the Lancet -- examined the impact of fish-eating in a large group of men who had already had a heart attack. In just two years' time, it was found that those who were advised to eat at least two weekly portions of oily fish (such as mackerel, salmon, sardines, and trout) were nearly 30 percent less likely to die from any cause -- but particularly from heart disease -- than were men who did not receive the fish advice. An interesting aside, the average age of men in this study was about 57, suggesting it's never too late to adopt healthful fish-eating habits. Seafood-eating may protect against sudden cardiac arrest, a life-threatening condition in which the heart stops pumping because of a disturbance in its beating rhythm. (About 250,000 Americans die of sudden cardiac arrest each year, more than half having no previous history of heart disease.) A study reported in the November 1, 1995 issue of the Journal of the American Medical Association compared seafood intake of a large group of people who were not known to have heart problems with that of several hundred victims of sudden cardiac arrest. Compared with eating no omega-3s, consuming 5.5 grams per month from seafood was associated with a 50 percent reduction in the risk of cardiac arrest. That amount of omega-3s could be more than met by eating a single weekly 3-ounce serving of Atlantic salmon or from two weekly servings of canned, white tuna.
Similar findings were reported in the same journal in January, 1998 in a group of 20,551 men who had no history of heart attack who were followed over the course of 11 years. Those who ate fish and shellfish at least once a week were about half as likely to suffer sudden cardiac death than were men who ate fish less than once a month.
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| Benefits from Eating Rich Fish Regularly |
The good news is that when it comes to fish and shellfish, health professionals are telling us we should eat more of something. When experts at respected health organizations were queried about how we should eat to be healthy, a solid majority advised having fish at least twice weekly. For most Americans, that means eating more fish and shellfish.
- Less chance of developing heart disease
- Ensures the proper development of brain, nervous tissue and eyes of the fetus during pregnancy
- May live longer, even if you already have heart disease
- Lowers blood pressure
- Lowers risk of heart attack if you already have heart disease
- May improve kidney function in severe diabetes
- May improve certain inflammatory conditions such as arthritis, psoriasis, kidney disease
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