You’ve probably heard that eating fish is good for you – it’s been linked to a reduced risk of conditions like Alzheimer’s disease, stroke, heart disease and even depression, but whether or not you’re reaping those benefits depends on how that fish is prepared.
A study out of the University of Pittsburgh School of Medicine and published in the American Journal of Preventive Medicine, found that those who ate fish on a regular basis had larger brain volumes in regions associated with memory and cognition, but only if the fish was eaten baked or broiled, and not fried.
Fried fish not only contains a lot more calories which means it’s a quick way to a thicker waistline, but items like fried shrimp at fast food and lower priced restaurants are typically fried in shortening, liquid vegetable oils or margarine which will give you a hefty dose of trans fat – one of the worst things you can put into your body.
Unlike other dietary fats, trans fat raises your LDL, or “bad” cholesterol and lowers HDL, or “good” cholesterol. This results in a greater risk of heart attack and stroke in addition to many other negative health effects including prostate and breast cancer risk. It’s also believed to increase weight gain by favoring abdominal fat deposition and increasing the risk of obesity as well as type-2 diabetes.
A typical order of fried clams at chains like Red Lobster, contains 50 grams of fat – roughly ten of them trans fat.
The best way to eat fish, if you’re concerned about your health and well-being, is baked or broiled. When preparing it at home, you’ll be in control of the ingredients you use, and there are lots of healthy, delicious options to consider.
Before baking or broiling, brush fish filets with coconut oil. After it’s cooked add more flavor and nutrients by topping it with diced avocado and finely chopped nuts, or drizzle it with tahini.
Using herbs and spices packs a punch when it comes to flavor as well as health benefits. Some tasty options include combining cilantro and black pepper; minced garlic with fresh grated ginger, ground turmeric and crushed red pepper; lemon peel, fresh squeezed lemon juice and minced garlic.
Wild-caught salmon is one of the healthiest types of fish you can enjoy and it offers so much flavor, little else needs to be added. Just squeeze a little fresh lemon juice over the top and enjoy.
-The Alternative Daily