Fatty Fish May Reduce Rheumatoid Arthritis Risk

It's been widely covered in the news and on many health blogs - fatty fish (rich in Omega-3 fatty acid) is a great nutritional way to keep your heart healthy. Now the results of a 7 year study conducted in Sweden have shown that Omega-3 fatty acids can help lower your risk of developing rheumatoid arthritis. That's right!

The women who participated in the study and who consistently ate at least one serving of fatty fish a week cut their risk of developing rheumatoid arthritis by half! This compared to women who ate little or no fish.

It appears that the potential benefits received from consuming Omega-3s comes directly from the fish instead of a fish oil supplement.

You might consider that when planning meals by incorporating fish into your diet. You don't need to eat a serving of fish everyday - up to twice a week should be fine. Eating one portion of fatty fish, such as mackerel or salmon, could cut your risk of developing rheumatoid arthritis by fifty percent.

These are some fish you might consider when planning meals:


Oily fish - 1x per week

• Salmon
• Sardines
• Halibut
• Scallops
• Shrimp
• Achovies
• Herring
• Mackeral
• Pilchards
• Trout
• Fresh tuna
• Whitebait

Lean fish - up to 4x a week

• Cod
• Haddock
• Halibut
• Monkfish
• Plaice
• Pollock
• Sea Bass
• Tinned Tuna
• Plaice
• Dover Sole
• Skate

There are many resources online for delicious grilled fish recipes. I found this one on the Mayo Clinic's website.

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Melinda's Tips for Preparing Fish

• To help hold the fish in place when cutting try sprinkling salt on your cutting board and also dip fingers into salt for stability, the salt should be rinsed off fish when complete -  if you are watching your sodium intake. 

• Using a simple dish cloth wrapped around the knife handle and secured with a rubber band makes the perfect fit for the arthritic hand. 

 

• The perfect fish recipe is so simple:  

1. Season a fish filet with a little lemon juice salt and pepper 
2. Place fish in parchment paper
3. Top with a thin slice of onion and tomato
4. Wrap like a sandwich bake at 400 degrees for about 10 minutes (longer for thick cuts of fish)
5. Allow to stand in paper sealed for additional 5 minutes serve in paper. 
6.  

It is fun for family and guests to open the delicious package!