Eating fish, especially oily fish, at least twice per week is recommended for heart disease prevention. Fish is low in total and saturated fats, high in protein and essential trace minerals, and contains long-chain omega-3 fatty acids (EPA and DHA). Oily fish rich in these healthy omega-3s include salmon, trout, albacore tuna, sardines, anchovies, mackerel and herring. Our omega-3 needs can also be met by eating less-oily (lower-fat) fish more often.
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Tilapia and catfish are examples of lower-fat fish that have fewer omega-3s than the oily fish listed above, but still provide more of these heart-healthy nutrients than hamburger, steak, chicken, pork or turkey. Actually, a 3 ounce serving of these fish provides over 100 mg of the long chain omega-3 fatty acids EPA and DHA. Considering that this is about the current daily intake of these fatty acids in the U.S., even these fish should be considered better choices than most other meat alternatives. Since they are also relatively low in total and saturated fats and high in protein, they clearly can be part of a healthy diet.
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U.S. Department of Agriculture statistics indicate that farmed tilapia and catfish contain somewhat more omega-6 fatty acids than omega-3. Most health experts (including organizations such as the American Heart Association and the American Dietetic Association) agree that omega-6 fatty acids are, like omega-3s, heart-healthy nutrients which should be a part of everyone's diet. Omega-6 fatty acids are found primarily in vegetable oils (corn, soybean, safflower, etc) but also in salad dressings, nuts, whole-wheat bread, and chicken.
Replacing tilapia or catfish with "bacon, hamburgers or doughnuts" is absolutely not recommended.
Signed:
William S. Harris, Ph.D., FAHA
Sr. Scientist and Director
Metabolism and Nutrition Research Center
Sanford Research/USD
Sioux Falls, SD
(605) 328-1304
Co-signers:
Thomas Barringer, MD, FAHA
Medical Director, Center for Cardiovascular Health
Carolinas Medical Center
Charlotte, NC
(704) 446-1823
Philip Calder, Ph.D.
Professor of Nutritional Immunology
University of Southampton, UK
Marguerite M. Engler, RN, Ph.D., FAHA
Professor
Dept. of Physiological Nursing
UC San Francisco, CA
Mary B. Engler, Ph.D., RN, MS, FAHA
Professor and Director
Cardiovascular and Genomics Graduate Program
Dept. of Physiological Nursing
UC San Francisco, CA
Bruce Holub, Ph.D.
Professor Emeritus
Dept of Human Biology and Nutritional Sciences
University of Guelph, Ontario, Canada
Peter Howe, Ph.D.
Professor and Director
Nutritional Physiology Research Centre
University of South Australia, Adelaide
Penny Kris-Etherton, Ph.D., RD, FAHA
Distinguished Professor of Nutrition
Penn State University
University Park, PA
(814) 863-2923
Dariush Mozaffarian, MD, DrPH, DSc
Assistant Professor
Harvard School of Public Health
Boston MA
617-432-2887
Joyce A. Nettleton, DSc
Editor, PUFA and Fats of Life Newsletters
Denver, CO
303-296-9595
Yongsoon Park, Ph.D.
Chair and Assistant professor
Department of Food and Nutrition
Hanyang University
Seoul, Korea
Eric Rimm ScD, FAHA
Associate Professo
