Fish is a major food resource throughout the world and can either be caught from the wild or cultivated in open sea of fresh water pens, ponds and cages and is a popular ingredient in healthy food recipes. There are literally hundreds of varieties that lend themselves to a variety of fish recipes. Deep sea fish are higher in protein, omega fatty acids, fish oils and low in saturated fat making it a popular healthy food for dieters. Omega-3 fatty acids are an essential part of a heart healthy diet and are known to help decrease illnesses and disease conditions such as high blood pressure, hardening of the arteries, plaque build-up in your arteries, high triglyceride levels, and your risk for heart disease and irregular heartbeats. Fatty fish such as mackerel, lake trout, herring, sardine, albacore tuna, and salmon are good sources of omega-3 fatty acids. In addition, they are an excellent source of protein and are lower in saturated fats than other meat products. The American Heart Association suggests at least two servings of fatty fish per week. Eating a wide variety of fish can minimize our exposure to environmental pollutants and achieve desired cardiovascular health outcomes. Taking fish oil supplements are also a great idea. Try taking the supplement with a meal for best results. Bad fats include saturated fats. They are solid at room temperature, and includes butter, lard, coconut or palm oil, shortening, and some types of margarine. Hydrogenated and trans-fats are types of fats that are similar to saturated fats. Eating foods that have these types of fats can raise your risk for heart disease by increasing blood cholesterol levels. Saturated fat should make up less than 10 percent of daily calories.
Cholesterol is a wax-like substance that is found in your body. It is a lipid, which means that it is a type of fat. Your body needs some cholesterol to stay healthy. Cholesterol is made by your liver and is used by your body to do important work like building cell walls and making hormones. However, too much cholesterol in your body may be bad for your health. Too much may cause fatty deposits on the walls of your blood vessels. This causes hardening of the arteries, which is called atherosclerosis. Atherosclerosis can cause poor blood flow in certain areas of your body, which puts you at higher risk for health problems. For example, blood flow problems that affect your heart muscle may cause a heart attack. Blood flow problems that affect your brain may cause a stroke (brain attack). If left untreated, problems caused by atherosclerosis are serious and sometimes life threatening. Dairy products, meat, fish, and poultry are foods high in cholesterol. Egg yolks and organ meats (such as liver) are especially high in cholesterol. High amounts of dietary cholesterol may increase blood cholesterol in some people. Eat less than 300 mg of cholesterol per day. By being aware of the fats we are eating we can make positive changes in our diet and health and prevent and decrease some illnesses or diseases. For those who don't like fish or other unusual foods, supplements is a great option. source: The Good and Bad About Oils and Fats by Gerald Fitz