Eat at Least 2 Servings of Omega-3 Rich Seafood Each Week

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Eat at Least 2 Servings of Omega-3 Rich Seafood Each Week

18 Feb , 2021  


Did you know that eating 2 servings of seafood rich in omega-3’s lowers risk of premature death by 17%?

There are many delicious options for eating omega-3 rich seafood.  The seafood highest in omega-3’s can be remembered with the acronym SMASH: Salmon, Mackerel, Anchovies, Sardines, and Herring. On the other hand seafood to limit because of high mercury levels includes: tuna, swordfish, catfish, king mackerel, chilean sea bass, and tile fish.  A serving is 3 ounces, or the size of a deck of cards.

Omega-3’s are a type of polyunsaturated fat.  The health promoting type of omega-3’s found in seafood are EPA and DHA.  The value of EPA and DHA is in lowering risk of plaque building in the arteries and thereby lowering the risk of heart attack.  High EPA and DHA intake also decreases chances of a fatal heart rhythm.

Despite the incredible health benefits of seafood rich in omega-3 fatty acids, the average American falls short of the recommended 2 servings per week. U.S. adults consume an average of only 2 servings of omega-3 rich seafood each month.

But eating 2 servings of omega-3 rich seafood per week sounds like a lot to ask. That is 4x more seafood than the average consumption by U.S. adults.  Americans have shifted to a diet of red meat, prepared food, and processed food, and have moved away from a diet rich in seafood, and whole plant foods. Is there a way to reach the 2 servings per week recommendation in the modern food environment?

There most certainly is! in this course, Dr. Cohen, a primary care doctor in San Francisco, shares with you effective  and delicious strategies for eating 2 servings of omega-3 rich seafood each week.

The course begins with an introduction to nutrition.  Dr. Cohen explains how our food environment has made it increasingly difficult to eat healthfully. He proposes a shift back to preparing our own food, from fresh ingredients we buy, including a variety of omega-3 rich seafood.  Next, he’ll share with you the medical research that shows the benefits of diets rich in omega-3 seafoods. You’ll learn about the role of polyunsaturated fat for promoting health.  Next, he’ll share with you tips for meal planning, grocery shopping, and food preparation, to make consuming 2 servings of omega-3 rich seafood easy and delicious. Finally, you’ll hear the answers to frequently asked questions, followed by a summary of the information presented.

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