Get out the grill and decorate that salmon with fresh dill, red onion and lemon. Sound good? It’s even better when you consider that women can slash their risk of having a stroke if they eat fish three times a week.
That’s the advice of researchers from Sweden’s Karolinska Institute in Stockholm. Choose fish that have Omega-3 fatty acids like salmon, mackerel and albacore tuna.
According to the recent Swedish study, published in the American Journal of Clinical Nutrition, women who ate fish three times a week demonstrated a 16 percent lower risk of stroke than women who ate less than one weekly meal of fish. Lean fish seemed to give the best protection to women.
Unfortunately, many women are scared to eat fish because of warnings that consuming certain types, such as shark, tilefish and swordfish, while pregnant can harm an unborn baby because they contain methylmercury. Women should also avoid eating those kinds of fish before they become pregnant because methylmercury can accumulate in the blood stream, according to federal health officials.
But many others kinds of fish are safe – and good – to eat.
Shrimp, canned light tuna, salmon, pollock and catfish are all low in mercury, according to the Food and Drug Administration. Albacore tuna, which has more mercury than light tuna, can be safely eaten once a week. Six ounces is considered one portion.
When you get ready to cook your fish, look for fresh herbs and vegetables to add flavor. Enjoy the health benefits of your meal without added calories from breading or frying.
American Journal of Clinical Nutrition
National Institutes of Health
Food and Drug Administration
Learn More about Reducing Your Stroke Risk