b'Eat Fish and Protect Your HeartBy Phyllis Allen, M.S., R.D., L.D.HeartdiseaseisthenumberonekillerintheUnitesStates,andstrokeisnumberthree,andoneofthe leading causes of serious disability. Sadly, African Americans carry a disproportionate burden of heart disease deaths,hospitalizations,andriskfactors,andaretwiceaslikelytodiefromastroke.Lifestyleschanges such as reaching a healthy weight, being physically active, and eating healthier foods can reduce your risk of developing these potentially deadly and disabling diseases.A diet rich in fruits, vegetables, whole grains, low in fat, saturated fat, cholesterol, and that includes fish just two times a week can reduce your chances of developing heart disease or having a stroke. Fishisanexcellentsourceoflean,highqualityproteinanditmayalsoofferpotentialbenefitsforyour cardiovascular system. Omega-3 fatty acids appear to have a positive influence on a number of heart health factors. Eating fish on a regular basis may lower the level of certain blood fats such a triglycerides, reduce the risk of dangerous blood clotting, decrease the risk of sudden death and arrhythmia, decrease plaque in the arteries, and lower blood pressure.Fish, especially cold-water fish, such as salmon, halibut, sardines, albacore tuna, lake trout, bluefish, Northern or Atlantic mackerel, and herring have the highest amounts of omega-3 fatty acids. Fresh or frozen fish are best and try to avoid batter-coated, fried fish like fish sticks. Many other fish contain omega-3 fatty acids but in much lower amounts. Fish oil capsules are not recommended as a substitute for fish in your diet. In high doses, they may pose risks, especially if you regularly take aspirin or blood thinning medication.The US Food and Drug Administration warns pregnant women, breastfeeding mothers, and young children to avoid eating four types of fish. Shark, king mackerel, swordfish and tilefish. They may contain high amounts of mercury that could harm the development of the babys brain and nervous system. Eating fish high in mercury is not a good idea for anyone, so avoid these potentially contaminated fish.The bottom line is that including fish in your diet twice a week is heart-healthy.The summer is the perfect time to use your grill for fish. Here is a wonderful salmon recipe to get you started.Source: National Cancer Institute26IMARA'