We’ve all heart that fish is heart healthy and high in omega 3 fatty acids. The fish that has the highest concentration of omega 3 fatty acids includes salmon, mackerel, trout, sardines and anchovies. But does the cooking method affect the health benefits of fish?
The Multiethnic Cohort living in Hawaii and Los Angeles followed over 82,000 men and 103,000 women aged 45 to 75 years of age (over 11 years) with a history of heart disease to answer this question. The amount of fish and soy consumed was tracked as well as the preparation method. Men and women with higher omega 3 intake had an overall lower risk of death due to heart disease. Salted and dried fish increased heart disease risk in women. Fried fish did not provide heart health benefits in men or women. Baking and boiling fish lead to the healthiest omega 3 levels. The study also found that adding low sodium soy sauce or tofu to fish enhanced the benefits. This study did not take into consideration the intake of fish-oil supplementation.
So enjoy your fish but avoid frying.
(Presented at 2009 AHA Scientific Sessions)