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Is All Fish Heart Healthy?

Fish is generally known to be an essential food for a hearth healthy diet but what’s important to keep in mind is how that fish is prepared. In this video, Susan Bowerman MS, RD, CSSD, FAND, provides you the nutrition information of tuna fish that comes in a can and compares to the nutrition facts of a tuna sandwich. Just exactly how many extra calories are added when that plain tuna becomes a tuna salad?

Water packed canned tuna is generally heart healthy. For the most part, it’s wild cod, low in fat, and a good source of omega 3 fatty acids. However, once you dress it up, you can be adding more than just calories.

Let’s say you toss in mayonnaise to your canned tuna and make it part of a tuna salad sandwich, that food becomes a little bit less beneficial for your heart. A typical tuna sandwich has….

  • 480 calories
  • 25 grams of fat, roughly 5 teaspoons of fat
  • 20 grams of protein

Meanwhile, an entire can of water packed tuna contains…

  • 180 calories
  • 1.5 grams of fat, roughly 1/4 teaspoons fat
  • 39 grams of protein

When you add mayo to your tuna and turn it into a sandwich, the fat content is about 16 times more than that found in the regular can of water packed tuna. Next time you’re thinking about enjoying fish, remember to consider how it’s prepared.

Feeling ready to make informed food choices and want more information on nutrition? Subscribe to Susan Bowerman’s playlist http://hrbl.me/HealthyLiving or check out her nutrition advice blog at www.DiscoverGoodNutrition.com.

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