3 Excellent Ways To Prepare Fish That's Great For Your Heart

Fish Offers Numerous Nutrients When It Is Cooked Properly 

Fish is a nutritious protein food that dietitians recommend eating several times a week. However, you must prepare fish in particular ways to provide the most benefits for your heart. While you might buy a healthy type of fish at the supermarket, you can ruin the food with the wrong types of cooking methods. First, make sure to buy the most nutritious fresh, frozen or canned fish at a local grocery store. Here are some types of nutritious fish available at supermarkets:

• Rainbow trout
• Mackerel
• Perch 
• Herring 
• Tuna
• Cod
• Salmon 

Use fresh fish as soon as possible because this food spoils quickly. Fish contains several nutrients, including: 

• Vitamin B2
• Calcium
• Omega-3 fatty acids
• Potassium
• Iodine
• Vitamin D
• Zinc
• Iron
• Magnesium 

To prepare fish in a healthy way that preserves the nutritional value, you should use one of three cooking methods. 

Fish Cooking Method 1: Steaming Fish 

If you want to have tasty fish for lunch or dinner, then learn how to steam this food. Buy a specialized steaming basket that is made of metal or bamboo. You will place this device over a pan or skillet that is filled with water. When you set the skillet or pan on a stove’s burner, the steam from the boiling water cooks the fish without removing any nutrients. In addition, the steam doesn’t add any calories from cooking oils. You can cook fish without any seasonings, but you can also rub in flavorings such as garlic, pepper or chili powder. It is possible to place the fish directly in the steamer basket, but many chefs recommend wrapping it in aluminum foil first. Most fresh fish will steam in five to nine minutes, but frozen fish takes longer to cook. 

Fish Cooking Method 2: Grilling Fish

Another healthy way to prepare fish is by grilling it outside over wood chips or charcoal. Make sure to only use your grill outside, and keep the fish refrigerated until it is time to cook the food. You can make a marinade for fish to give it additional flavor without making it a high calorie meal. You can mix your marinade ingredients in a glass bowl or plastic bag. Make a fish marinade with these ingredients:

• Lemon juice
• Olive oil
• Garlic cloves
• Pepper
• Salt 
• Basil

By marinating the fish for several hours, it will have a delicious flavor. To keep the fish from falling through the grill’s metal slats, use a grilling basket that holds the food inside. It takes only a few minutes to grill fish, and you can cook extra to refrigerate for meals later in the week. 

Fish Cooking Method 3: Baking Fish

Baking fish in an oven is an excellent way to cook this food. You can use a glass or ceramic dish to bake fish in a traditional oven. To keep the fish from sticking to the bottom of the dish, use a small amount of olive oil. You can cook pieces of fish plain, or you may want to add other ingredients, including herbs or sliced vegetables. Some of the vegetables that taste great with baked fish include bell peppers or tomatoes. Bake fish at a medium-high temperature for approximately 20 minutes. The baked fish tastes fantastic with side dishes such as brown rice or dark leafy green salads. 

5 Ways Your Brain Benefits From Physical Exercise

Throughout the years, much research has suggested that exercise can encourage excellent physical and mental health. Even though movement is also referred to as medicine for the mind, most of us do not completely understand the ways in which the brain can benefit from exercise. The key is to have a daily exercise routine that is not too rigorous because engaging in strenuous activity can actually damage your memory circuits. Here are the five main advantages of exercising to improve your brain health at aged 50 and over. 

Improves Mood
Exercise has long been shown to improve mood by reducing the symptoms of anxiety and depression. When you exercise regularly, the body increases the production of endorphins, serotonin, and dopamine. These brain chemicals are crucial to maintaining a happy mood. The absent of these brain chemicals may result in depression and anxiety, which can ultimately lead to memory problems, concentration issues, and low energy levels. One study performed by researchers at Duke University concluded that those who engaged in frequent physical activity improved their moods just as much as people who are regularly taking the prescription drug Zoloft. 

Reduces Stress

When your body produces more endorphins, you are likely to be less stress. Therefore, people who exercise often may experience less stress than sedentary individuals. Studies have indicated that regular physical activity can significantly lower cortisol levels. This stress hormone has also been linked to forgetfulness and slow/irrational thinking, so low levels of cortisol may actually improve memory as well as decrease stress. The next time that you feel overwhelmed by the day-to-day activities, simply engage in activities with movement to put your mind at ease. A few examples of great activities include yoga, dancing, walking, running, and more. 

Enhances Cognitive Function
Many researchers have found that regular exercise is essential for optimal cognitive capabilities. In order to function to your fullest potential, the brain requires certain chemicals and a constant supply of oxygen. Physical activity promotes healthy blood vessels that are able to deliver these chemicals and oxygen to the brain properly. The result is the ability to think faster, remember information, and concentrate longer. In general, exercisers of any age can enjoy these benefits of great cognitive function. 

Stimulates Brain Growth

Since the production of new brain cells tend to decrease as we age, it's important that we exercise to increase brain volume. Known as the hippocampus, this part of the brain can grow in size with frequent exercise. The hippocampus is the area of the brain where memory and learning is processed. Additionally, Brain-derived neurotrophic factor or BDNF is often produced when physical activity has improved. BDNF is responsible for the stimulation of brain cells. In fact, an increase in cardiovascular fitness will generate more brain cells that may be able to slow signs of aging by providing the brain with oxygen. 

Provides Energy

Frequent physical activity like short walks and jogs can increase the production of mitochondria. These cellular structures provide our muscles and our brains with energy. As a result, those who exercise tend to be more productive then their sedentary peers. This is especially true in the workplace where regular exercisers often have the best time management skills and great work performance. Even simple activities like washing dishes, vacuuming, and stepping up the stairs can produce more energy on a cellular level. 

Not only is exercise a great way to get in shape, build strong bones, and improve nightly sleep, your brain can also greatly benefit from the activity. Optimal brain health will drastically decrease the chances of memory problems as we age.