Eat SMASH Fish for Heart Health
You may have heard the term “SMASH” recently and wonder what it means. SMASH is an acronym listing the healthiest and safest varieties of fish to include in your diet. Today I’ll share what these fish are, why they are a heart-healthy and safe food to include in your diet, how much to eat, and some tasty SMASH fish recipes.
What is SMASH?
SMASH are the healthiest and safest types of fish that are recommended to include in your diet. They include:
Salmon
Mackerel
Anchovies
Sardines
Herring
Why are SMASH fish heart-healthy?
Salmon, mackerel, anchovies, sardines, and herring have been found to contain the highest level of nutrients and the lowest amount of mercury.
Health benefits
SMASH fish are packed with these important nutrients:
Omega-3 fatty acids, including EPA and DHA
Protein (3 oz of salmon provides 20-25 grams of protein!)
Vitamin D (one of the few natural food sources!)
Minerals (including potassium, calcium, phosphorus, iodine, and selenium)
Many of these nutrients help protect the heart by reducing inflammation in the body, lowering blood pressure, and improving cholesterol levels. Omega-3s are an important unsaturated fat that can help lower less healthy triglyceride levels and raise healthy HDL cholesterol levels. Additionally, including SMASH fish will provide vitamin D and potassium, both of which can help regulate blood pressure levels.
How much SMASH fish to eat?
Mercury is commonly found in all fish and shellfish and can be toxic if consumed in large amounts. Generally, smaller fish such as SMASH fish contain less mercury than larger fish which tend to live longer and consume smaller fish, thus increasing their mercury content.
It is recommended that adults eat 8-12 oz of low-mercury fish per week. A typical serving of fish is 3-4 oz so this can be spread between 2-3 meals per week. It is recommended that children eat fish 2 times per week, but portion sizes are smaller than for adults so check this chart if you’re wondering how much fish to feed your child.
Farmed vs wild
If possible, try to purchase wild fish instead of farmed fish. Farmed fish often has a higher proportion of less healthy fats than wild varieties so may be less heart-healthy.
How to include SMASH fish in your diet
Salmon is probably the most commonly eaten SMASH fish. Sardines and anchovies, however, may be a less favorable option due to their saltiness, but the good news is you don’t have to like all of the SMASH fish to reap the health benefits. So pick your favorites and try to include them more frequently in your diet. Here are some recipes to get you started:
Italian crusted sardines (can also use mackerel or herring with this recipe)
As you can see, including SMASH fish in your diet is a great way to lower blood pressure, lower triglyceride levels, and increase healthy HDL cholesterol. Aim to eat low-mercury fish 2-3 times per week. What are your favorite cooking methods for SMASH fish?
