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Good Foods: Fish

Fish is a nutrient-dense food and an excellent source of protein, vitamin B12, and iron.  If you are trying to boost your immune system, lower your bad cholesterol, improve your blood pressure and have a healthy heart, fish is great for you.  Seafood is one of the most nutritionally balanced foods.

Cold-water fish like salmon, tuna, mackerel and halibut are full of omega-3 fatty acids. These are probably the best fish for lowering your cholesterol and high blood pressure, and improving your immune system.

Omega-3s have been shown to lower triglycerides, a type of fat in our bloodstream, and help keep our bodies from over-producing eicosanoids, a group of hormone-like substances.  Omega-3 fatty acids may also slow down the growth of plaque in our arteries and reduce inflammation. 

The American Heart Association reviewed the benefits of fish and fish oils and concluded that they help prevent cardiovascular disease, including fatal and non-fatal heart attacks, strokes and coronary artery disease.  Fish oils are beneficial for the following reasons:

We are not doctors, but all of the above sound good to us.  If you want to boost your immune system, eat more fish.

Some wild fish – like swordfish, shark and mackerel - may contain harmful toxins, because of their water environment.  Try eating these fish in moderation, if at all.  Also, be careful of canned tuna.  Some brands are too processed and the fish is canned in bad oil, which can weaken your immune system.  Nursing mothers, pregnant women and young children should not eat these fish, or at the very least, consult your doctor or nutrition expert.

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