| is well under way and summer is fast approaching. | | | | won't compensate for unhealthy eating habits, |
| It's time for kids to take out their roller blades for | | | | "fish and other shellfish should be eaten as part of |
| carefree treks down boardwalks and sidewalks. | | | | a low fat diet that includes plenty of fruits and |
| Dads will rummage through closets for dormant | | | | vegetables." |
| baseball caps and to see if last year's uniform still | | | | Besides boasting stroke resistant benefits, the |
| fits. If not playing ball he'll watch from the | | | | fatty acids of omega 3 act as "health heroes" |
| sidelines, or from the comfort of his favorite | | | | against hypertension, breast cancer, and |
| chair. Moms, time to don old jeans, stock up on | | | | depression. Other benefits include: less chance of |
| sunscreen, and get out the fishing poles. You | | | | developing heart disease, lower risk of heart |
| heard me, ladies. Fishing poles! It's time to fight | | | | attack even where heart disease does exist, |
| back! | | | | lower blood pressure, possible improvement of |
| According to the American Heart Association | | | | kidney function in severe diabetes, and possible |
| (AHA), stroke is the third leading cause of death | | | | improvement of certain inflammatory conditions |
| in women. Every year an estimated 97,000 | | | | such as arthritis, psoriasis, and kidney disease. |
| American women will die as a result of stroke. | | | | In addition, nutrients found in healthy, |
| Statistically, every 53 seconds stroke will victimize | | | | uncontaminated fish help to insure proper |
| someone in America. Of an estimated 600,000 | | | | development of fetal brain, eye, and nervous |
| stroke victims each year about 160,000 die as a | | | | tissue during pregnancy. But, caution should be |
| result. There is, however, an easy way to | | | | taken. |
| drastically reduce these statistics. | | | | According to the U.S. Food and Drug |
| Findings in a 14-year-long study of nearly 80,000 | | | | Administration (FDA) in a recent consumer |
| American women indicate that eating a 3.5 ounce | | | | advisory, pregnant women should not consume |
| serving of fish, two to four times a week, lowers | | | | shark, swordfish, or king mackerel or should limit |
| stroke risk by 27 percent. The more fish | | | | consumption to not more than once a month. |
| consumed, the more impressive the percentages. | | | | These large predator fish could contain higher |
| Although few large-scale studies have examined | | | | levels of methyl mercury than the FDA limit for |
| this particular issue in men, experts say there is | | | | safe human consumption -- 1 part per million |
| no biological reason results of such studies would | | | | (1ppm). Over consumption risks damage to the |
| differ. | | | | fetal nervous system. Even fresh water predator |
| The American Medical Association (AMA) published | | | | species such as pike and walleye have been found |
| the study results in their January journal, 2001. | | | | to have methyl mercury levels in the 1ppm range. |
| There is conclusive evidence that consumption of | | | | While it's true nearly all fish contain trace elements |
| fish high in omega 3 fatty acids hold significant | | | | of mercury, larger, older and predator fish |
| health benefits, including reduced thrombotic | | | | accumulate the highest levels and pose the |
| infarction -- a type of stroke where a blood clot | | | | greatest threat, while younger fish caught after |
| blocks an artery in the brain, resulting in | | | | only one season in polluted water have less. Even |
| destroyed brain tissue. (Blood clots are responsible | | | | so, a variety of fish and other seafood that offer |
| for more than 80 percent of all strokes.) | | | | a naturally low fat source of protein can be an |
| Fish are a high source of omega 3 fatty acids, | | | | important part of a balanced diet for |
| nutrients that help prevent the formation of clots, | | | | mothers-to-be. |
| or "platelet clumping." They do this by making | | | | According to one FDA advisor, pregnant women |
| blood less "sticky." As a result, risk of thrombotic | | | | can consume up to 12 ounces of cooked fish |
| stroke is lessened, as well as risk of embolic | | | | each week: shellfish, canned fish, smaller ocean |
| stroke, where the clot forms elsewhere in the | | | | fish or farm raised fish. Farm raised rainbow trout |
| body before traveling to the brain. | | | | are most likely fed high protein foods containing a |
| Conducted at the Brigham and Women's Hospital | | | | combination of soy and fish meal which make |
| in Boston, Massachusetts, the study revealed that | | | | them an even better source of omega 3 fatty |
| women who ate fish once a week reduced stoke | | | | acid. Seven ounces of canned tuna can be safely |
| risk by 22 percent; two to four times a week by | | | | consumed each week by pregnant women and |
| 27 percent, and five or more times a week by | | | | nursing mothers if no other fish containing |
| 52 percent. Unfortunately, the average American | | | | mercury is eaten. |
| woman only consumes about 1.3 servings of any | | | | Despite FDA warnings for pregnant women, the |
| type seafood weekly, at an average of 3.5 | | | | results of the survey hold wonderful news, and |
| ounces per serving. Women are not eating | | | | women should be greatly encouraged. We now |
| enough fish! | | | | have scientific proof that there is a positive step |
| Penny Kris Etherton, Ph.D., a heart disease | | | | available toward reducing the risk of stroke. Even |
| researcher at the State University in Pennsylvania, | | | | if you don't like fish, consuming just one 3.5 ounce |
| has long extolled the virtues of eating fish for | | | | serving one or two times a month can reduce |
| health purposes. "I clearly tell people to eat fish | | | | risk of stroke by 7 percent. |
| and shellfish regularly to lower the risk of heart | | | | Certain kinds of fish are more beneficial than |
| disease." | | | | others. For instance, because Alaska is relatively |
| National Fisheries Institute (NFI) President, Richard | | | | unpopulated there is little industry to pollute the |
| E. Gutting, Jr., agrees. "The benefits of eating fish | | | | streams and ocean. Lack of pollution combined |
| continue to mount as more studies are | | | | with the earth's water and air circulation patterns |
| conducted," he noted. Gutting also said that | | | | make Alaska's pristine waters, and consequently |
| women of all ages "should enjoy the variety and | | | | its seafood among the cleanest in the world. |
| great taste of fish and seafood on a regular | | | | Numerous studies support this assertion. In 1998 |
| basis." | | | | the Environmental Protection Agency (EPA) did a |
| How the fish is prepared is important, as omega 3 | | | | survey of seafood from the waters of Cook |
| fatty acids can be destroyed by heat, air, and | | | | Inlet, located near Anchorage, Alaska. Results |
| light. NFI recommends not overcooking the meat | | | | indicate that fin fish and shellfish caught in Cook |
| and the use of low fat cooking methods: baking, | | | | Inlet were cleaner than any the EPA had ever |
| broiling, poaching, steaming, stir-frying, grilling, or | | | | tested. In addition, plentiful Alaska Salmon, one of |
| sautéing. Cook just until the point of doneness | | | | the richest natural sources of omega 3 fatty acid |
| for maximum benefit. Avoid deep-frying, as it not | | | | available, are not among the publicized |
| only destroys more omega 3, but also adds to | | | | "endangered" varieties of salmon. |
| the total fat content. | | | | Although light meat fish such as perch, flounder, |
| If eating fish isn't your cup of tea, you might try | | | | and whiting have only about 0.5 grams of omega |
| fish oil supplements. Most experts do not advise | | | | 3 fatty acid per 4 ounce serving, fish varieties |
| the routine use of fish oil supplements, however, | | | | with dark meat such as salmon, mackerel, |
| for two reasons: | | | | sardines, and bluefish contain roughly three times |
| 1.) possible side effects -- fishy breath, | | | | the amount of protective stroke reducing omega |
| gastrointestinal upset, and easy bruising. 2.) a false | | | | 3 fatty acid. Fresh tuna, striped bass, and rainbow |
| sense of security derived from taking fish oil for | | | | smelt are also rich sources. So if you're going to |
| heath purposes, when the diet itself may be | | | | limit fish intake, a dark meat fish is your best |
| unhealthy. | | | | choice. |
| Besides fish and fish oil supplements, other good | | | | Whether for purposes of hobby or health, fishing |
| omega 3 fatty acid sources include canola oil, | | | | is relaxing and something the whole family can |
| flaxseed oil, soybean oil, certain nuts and | | | | enjoy together. This fun "sport" has the potential |
| vegetables, and tofu. However, one would have | | | | to enhance your health and your marriage. |
| to eat at least several times the normal amount | | | | So, go ahead! Get a fishing license, grab a pole, |
| of any of these other sources to gain the same | | | | and hit the shoreline. Eat "the fruits of your labor" |
| benefit from one regular size serving of fish. | | | | five times a week to reduce stroke risk by as |
| Institute of Food Technologist, Joyce Nettleton, D. | | | | much as 52 percent. Then brag about the "big |
| Sc., R.D. suggests that because eating fish alone | | | | one" that got away! |