Don't Fry It, Put it on White Bread and Cover it in Tartar Sauce.....

What are we talking about today?  You guessed it, fish!

There was an interested article from UT Southwestern recently, discussing the benefits of Omega 3 capsules to prevent heart attacks. Basically, we have been a little overzealous in thinking Omega 3's might help in this area.  A better idea that we know to be effective is to eat fish 2-3 times per week.  We know that a Mediterranean diet with plenty of veggies and fish is associated with a lower risk of heart disease.

This topic sometimes causes wrinkled noses and "I don't like it" responses.  And in honest truth, it is HARD to find good fish in Dallas, Texas.  We are a landlocked city and a LONG way from the coast, after all!

So let's get specific about what types of fish. Sorry folks, but, catfish, tilapia and shrimp, the mainstays of American restaurant menus, don't help you.  They contain negligible amounts of Omega 3.  They are low in fat so that's great, but they don't provide Omega 3's like Salmon, Mackerel, Trout, Tuna, Cod and Sardines do.

So where can you find fish in a palatable form in Dallas?  Here's my recommendations based on many many years of market testing! :)

1) By far, the best place to find good quality fish in the Dallas area is H-Mart.  Yes it might be a little overwhelming to you given the foreign language writing on labels and unusual (to Americans) Asian fruits and veggies, but I'm telling you from the bottom of my heart, it's worth a little adventure to get the best quality and best priced fish in town.  I can personally vouch for the fresh Cod, Salmon, Tuna, Mackerel and Snapper.  And if the product at the counter looks a little dodgy to you -- just ask if there is any fresh "in the back".  They are very proud of their fresh fish and will get you the freshest product they have!

2) Whole Foods is a good second choice option for fresh Salmon.  I typically won't buy any other fish there but it's possibly ok.

3) When in doubt and in desperation, always buy FROZEN.  I know, it might sound weird, but seriously folks we live a long way from the coast and there is NOTHING fresh about "fresh fish" in this town (except see 1).....they do it really well!).

4) No matter where you buy fish from, always check country of origin.  I recommend buying wild or farmed fish from USA, Canada, Australia or New Zealand.  I do not recommend buying ANY fish from any other places....the regulations for farming and antibiotic treatments are lax in most parts of the world and sea quality (given untreated sewage discharge) may be questionable.

5) Lastly, see post title. :)

That about covers it, but always feel free to contact me if you have any questions or concerns!

The End of the Low Fat Diet?

I am asked about fats a lot in my job at a heart hospital.

Lots of patients come in and tell me they were on the "see food and eat it" diet prior to their bypass surgery and their physicians told them they really need to consider cleaning up their diet.  But does that mean low fat?  Research points to the answer being "no", but it also doesn't mean we get to eat chocolate, cheese and coconut butter with reckless abandon.

A friend of mine and her intern posted a really great article on this topic here.  I encourage you to take a look!

As always, if you have any questions or would like some help figuring out your own dietary plan, feel free to contact me!

Salt/Sodium -- how much is too much?

I currently work at a heart hospital and I hear this question a LOT!

The American dietary guidelines for salt intake differ by age, but honestly,  for MOST adults, a daily "budget" of about 2000-3000mg/day is completely adequate.  The typical American diet contains too much salt; studies show the **typical** intake in the US is closer to 6000mg or more!!

CERTAINLY, as we age, particularly after about age 55, we ALL need to aim towards the 2000mg end -- the reason is, sodium has a tendency to increase blood pressure and therefore increase the work the heart and kidneys have to do. There is a really good (and short!) overview of the salt issue on the American Heart Association website.  They also have a pretty neat little "sodium tracker" here.

The unfortunate news for those tracking sodium intake, however, is that sodium is in many foods we eat.   I often say "anything in a box, package or can"....but that even means breakfast cereals, canned vegetables, breads, tortillas, crackers, cheese, deli meats, etc. and as these foods form the foundation of the typical american diet, it can be pretty overwhelming to figure out what to do.

I had a patient recently tell me that a low salt diet was "like licking glass"!!!  Salt is a mineral required for human life, so we don't want a NO sodium diet, just a LOW sodium diet.

So, what CAN you eat? As it turns out, fruits and vegetables (not canned, but fresh or frozen are fine), are almost completely salt free. Also, fresh lean meats such as salmon, tuna, fillet steak, chicken, turkey breast and so forth are also very low in sodium (as long as you don't add a bunch to it when cooking).

So I have two takeaway messages for you:

1) KNOW WHAT YOU ARE EATING. TURN THE PACKAGE AROUND AND READ YOUR LABELS.  If it has a label, it will tell you how much sodium it contains.  And guess what, if it doesn't have a label (eg, fresh meats, fish, fruits and veggies), it doesn't have an appreciable salt content.  Also look up the salt content of the foods you order at restaurants online -- most restarants use a LOT of salt, so it will help you recognize where your sodium intake is coming from.

2) SPEND YOUR 2000mg BUDGET.  You have a budget, so use it.  Humans need salt. and we like it too.  Just spend it wisely by referring to 1).  :)

Low salt does not mean low flavor....you just have to find other seasonings with herbs and spices to help season your food.  Feel free to share any favorite low sodium recipes below!