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24 Foods That Can Save Your Heart - #5 - Tuna For Omega-3s

Thursday, February 07, 2013

February is Heart Month both in the US and Canada, and unfortunately, most of us know someone who has had heart disease or stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. And in Canada, heart disease and stroke take one life every 7 minutes and 90% of Canadians have at least one risk factor. Scary stats indeed and so it seems timely to look at some foods that can indeed help fight heart disease.

tells us about:

Tuna for Omega-3s

Tuna is a good source of heart-healthy omega-3s; it generally costs less than salmon. Albacore (white tuna) contains more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.

Tip: Grill tuna steak with dill and lemon; choose tuna packed in water, not oil.

shares some interesting tuna trivia.

- Salmon and shrimp are the most popular seafoods in American restaurants. In 2001, shrimp replaced canned tuna as America's favorite seafood overall.
- FRESHWATER TUNA!!! Lake Nicaragua in southwest Nicaragua was once a part of the Caribbean sea, but was gradually cut off in prehistoric times by rising land masses. Trapped in the lake were and still are, sharks, swordfish and other ocean fish - the only freshwater lake with oceanic animal life!
- The 'juice' in canned salmon comes from the fish itself, whereas tuna has oil or water added in the canning process.
- 25 years ago large Atlantic bluefin tuna (250 to over 1,000 pounds) might sell for a penny a pound for catfood, if it sold at all. Today, that same bluefin tuna can sell for well over $100 per pound, mainly due to the popularity of sushi and sashimi around the world. In 2001 a 440 pound bluefin sold for $173,600 in the Japanese Tsukiji fish market - thats about $394 per pound!
- Charlie the Tuna, the official representative of StarKist Tuna, made his first appearance in a TV commercial for StarKist in 1961.
- The largest bluefin tuna weighed 1,496 pounds and was caught in Nova Scotia on October 26, 1979.


Pico de Tuna

Makes 2 servings

1 (6 ounce) can tuna in water, drained
1/3 cup chopped onion
1/3 cup chopped tomatoes
1/3 cup minced cilantro
1 small jalapeno pepper, seeded and minced
salt and pepper to taste

In a medium bowl, stir together the tuna, onion, tomatoes, cilantro, and jalapeno. Season with salt and pepper. Refrigerate until serving.

Nutritional Info per serving:
Calories - 118
Total Fat - .9g
Saturated Fat - .2g
Cholesterol - 25mg
Sodium - 242mg
Potassium - 366mg
Total Carbohydrates - 4.5g
Sugars - 2.3g
Dietary Fibre - 1.2g
Protein - 22.3g
Vit A - 17%
Vit C - 18%
Calcium - 3%
Iron - 16%
Thiamin - 7%
Niacin - 120%
Vit B6 - 25%
Magnesium - 11%
Folate - 12%

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