Tilapia may not be the best way to bump up your intake of heart-healthy omega-3 fatty acids. A new study from the Journal of the American Diabetic Association shows that the increased popular farm-raised fish may be short on omega-3s but rich in omega-6s (a type of fatty acid that could trigger inflammation when consumed in excess).
There's no need to shun tilapia altogether, notes Laurie Tansman, R.D., a nutritionist at Mount Sinai School of Medicine. "When it comes to omega-3s and omega-6s, you need to look at the ratio of what you're getting in your whole diet, not just from one food," she explains. (Red meat and refined vegetable oils, such as corn, sunflower, and soybean, also contain omega-6s.) To fill up on omega-3s, Tansman recommends eating at least 8 ounces of fatty fish such as salmon, herring, trout, and mackerel per week.
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