Mar 27-Apr 2: salmon

Salmon is one of the more consumer-accessible members of the oily fish family. Along with varieties like herring, mackerel and sardines, salmon provides an excellent source of omega-3 fatty acids in its oil (1, 2). Fish oil has been well studied and is widely acknowledged as a supporter of heart health, and even has been suggested to have neuroprotective and anti-inflammatory effects. Many research studies have shown fish oil to reduce the risk of heart disease and stroke (1, 2). The American Heart Association specifically recommends consuming at least 2 servings of fish each week, with an emphasis on fatty fish (2).

Omega-3 fatty acids in salmon are polyunsaturated fatty acids (PUFAs), in contrast to avocados last week which contain primarily monounsaturated fatty acids (MUFAs). One of the first steps in incorporating healthy fats in a diet is creating a balance of different types of fats - perhaps by choosing unsaturated over saturated and/or trans fats (3). Like I mentioned last week, by shifting fat intake from a greater proportion of saturated fats (common in the standard American diet) to a greater proportion of unsaturated fats, one can build a healthier blood-lipid profile, which has many beneficial implications in cardiovascular health (4). Between the two types of unsaturated fats, a ratio in favor of PUFAs has been further suggested to be favorable in promoting an anti-, rather than pro-, inflammatory state (5).

It is also recommended that whenever possible, fatty acids, such as fish oil, should come from the diet, as opposed to supplements (6). This is supported by a research study that found fresh fish was better at positively modifying lipid profiles compared to an omega-3 supplement (7).