Stop Popping The Fish Oil Supplements...Study Says

In the late 80's many studies linked the Mediterranean diet to heart health.  Those who ate like the Greeks, lots of fresh fish and olive oil instead of red meat and other saturated fatty oils, seemed to have a lower incidence of death related to heart disease. Then study after study came out linking the omega 3 fatty acids (fa's) found in fatty fish (salmon, anchovies, sardines, mackeral, herring and albacore tuna) to lower triglyceride levels and improved heart health.

Enter the booming Fish Oil/Omega-3 Fatty Acid Supplement business. Approximately 1.1 billion dollars of fish oil supplements were sold in America last year and that figure is only going up.

A study that came out this week in the Journal Of The American Medical Association (JAMA) reviewed 20 past studies that included 70,000 patients to assess the role that Omega-3 Supplements play in cardiac outcome including death related to cardiac disease.  They reviewed these studies and came to the conclusion that Omega-3 supplements are not associated with a lower risk of mortality, cardiac death, risk of myocardial infarction or stroke.

So what to do now?? Does America stop taking its fish oil supplements?  YES, EAT MORE FISH!

 It is difficult to isolate a single nutrient and say, "This nutrient will prevent disease". Perhaps the benefits of improving heart health lies in eating the whole fish rather than just taking the supplement.

 It is possible that a concentrated dose of a supplement is metabolized differently in the body compared to the slow ingestion of the actual food.

Maybe if you are eating fish 2-3 times a week as recommended by health care experts you are eating less red meat and saturated fat, aka cheeseburgers, steak, etc. This, in and of itself, could be improving you overall heart health.

I am pretty sure it is a combination of many things. It is always better to eat the food rather than the supplement. I tell my students that it is very important to consider the whole package when looking at a food versus a supplement.

The question now becomes how to get more Omega-3 polyunsaturated fatty acids into our diet? The most obvious choice is to eat more fish.

Canned salmon and tuna is one alternative to the more expensive fresh fish. Don't forget about a mini bagel with 2 TBSP of whipped cream cheese and a few slices of Salmon (Lox) which  is a great mini meal or snack.Choose salmon when eating sushi, or, try cooking up a meal for your family...... 

Try this easy recipe I got from my brother-in-law, Chef Theo Roe, Professor, Culinary Institute of America; American Bounty Restaurant:

 INGREDIENTS

* 4 x 5 0z Salmon, filet                                   

* 1 LB cherry tomatoes (Heirloom if possible)         

* 1 small Red Onion, Sliced thin                 

* 6 individual Basil, fresh                                  

* 3/4 cup Cucumber/sliced thin                   

* 1 TBSP Capers                                        

*Kosher Salt  to taste                             

*Fresh Ground Black Pepper to taste    

*2 TBSP Sherry vinegar                      

*6 TBSP Extra Virgin Olive Oil (EVOO)                      

Cut tomatoes in ½  and put into mixing bowl, add sliced onions, sliced cucumbers, generous pinch of kosher salt and fresh cracked pepper let sit – set aside

Heat a large sauté pan to moderate/high heat – add 2 TBSP of EVOO and the pan should be slightly smoking, large enough to hold the four pieces of salmon without overcrowding.

Season both sides of the Salmon Portions with Salt & Pepper

Carefully add the Salmon Filets to the hot sauté pan

Allow the salmon to sear so they don’t stick for about a minute and then turn the pan down to moderate heat and allow the filets to continue to cook for an additional 4 minutes

Carefully turn the filets over and sear the other side for 1 minute on high heat

Turn the pan off and carefully place the salmon filets on a paper towel to absorb the residual cooking fat

Add the remaining EVOO & Vinegar to the tomato mixture and with your hands tear the basil leaves.  Add them to the tomatoes and toss gently

Spoon a portion of the tomato salad onto 4 plates reserving some of the vinaigrette

Place the Salmon filets over the salad

mix the capers with the reserved vinaigrette and place on top of Salmon

Serve Immediately 

One more simple recipe where you throw everything into some foil and cook

INGREDIENTS
* 4 (6-ounce) salmon fillets
* 1/4 cup extra-virgin olive oil
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground black pepper
* 8 lemon slices (about 2 lemons)
* 1/4 cup lemon juice (about 1 lemon)
* 1/2 cup Marsala wine (or white wine)
* 4 teaspoons capers
* 4 pieces of aluminum foil

Brush top and bottom of salmon fillets with olive oil and season with salt and pepper. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.

Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets. 

I  WOULD LOVE TO HEAR WHAT YOUR FAVORITE EASY AND KID FRIENDLY SALMON RECIPES ARE!!!