If you are George Costanza from Seinfeld who loves ordering tuna sandwiches no matter what your vegan activist friend says about consuming tuna, we have some very interesting news for you!
Canned tuna is not just a fulfilling delightful treat but it has a lot of health benefits when consumed in moderation. Does canned tuna prevent heart disease? Can it? How?
1. Does Canned Tuna Prevent Heart Disease?
Indulging in canned tuna once in a while has a lot of positive effects on health.
Canned tuna is a great source of protein which is required to build and restore body tissues.
1.2. Low Saturated Fat
Tuna is a lean protein that can significantly enhance heart health. Therefore, it is advisable to consume light tuna once in a while. It can also be considered as a heart-healthy diet.
However, it is harmful to indulge in a tuna diet daily. It can lead to various heart diseases such as heart attacks and hypertension (lower blood pressure) as it has high levels of mercury and sodium. Henceforth, it becomes highly crucial to go for low-sodium varieties of tuna and low-mercury fish to reduce the risk. It’s always better to limit the consumption of canned tuna to support healthy living.
Fresh Tuna has a ton of essential nutrients like vitamins B12 and D which are required for the normal functioning of the human body. It also has important minerals such as iodine and selenium. Hence, people must eat fish regularly.
1.4. Omega 3 Fatty Acids
Canned tuna is packed with omega-3 fatty acids which has several health benefits. Some of the health benefits of eating fish include improved brain and heart health, inflammation reduction, and many others.
Canned tuna is readily available in any department store. You can easily add tuna to your quick recipes such as tuna salads, patties, sandwiches, and pasta! It even has more shelf life than fresh seafood.
Canned tuna is highly economical as compared to fresh seafood. Hence, canned tuna is the perfect go-to option for the general public.
2. Disadvantages of Eating Canned Tuna
Even though canned tuna is a reliable source of nutrients and protein, it can cause a ton of health problems when consumed more than suggested.
2.1. Health Disorders
Some ocean species have a high content of mercury which can result in critical health issues in young children and pregnant women. Some of the health problems include heart rate irregularities, hearing impairment, vision problems, learning disabilities, diarrhea, and skin problems, among others.
2.2. Cardiovascular Disease
Sodium is used in excess amounts to preserve tuna. Therefore, eating canned fish on a daily basis can be the prime reason for high blood pressure and other heart-related problems. It’s better to opt for fresh fish instead of canned tuna products.
2.3. Hormonal Disbalance
Canned goods are generally packed with BPA to avoid contamination of food. BPA exposure can be harmful to health and can even be the reason for hormonal imbalance.
Having oil-packed tuna every day might result in allergic reactions in sensitive people. Some of the allergies include redness, runny nose, sneezing, stomach problems, nausea, diarrhea, and itching sensation in the eyes.
2.5. Environmental Concern
Overfishing is the major issue that is causing tuna to become an endangered species. Hence, it is advisable to choose sustainably sourced tuna to help lessen the impact.
3. Easy Canned Tuna Recipes!
Are you always running out of time? That’s why we have compiled some quick and easy recipes to try with canned tuna! Happy cooking!
3.1. Tuna Sandwich
Sandwiches always pop up in our minds whenever we think about having something light for breakfast. Canned tuna will always come to your rescue if you wish to make the most important meal of the day a little more fulfilling and nutritious. A tuna sandwich is the best upgrade to your regular cheese sandwich and it’s a lot more flavorful!
3.2. Tuna Macaroni Salad
Tuna macaroni is the perfect dish to make when you are feeling sad and lonely and need a sudden burst of energy. The best thing about tuna is that it gives the most heartfelt dishes when used perfectly with appropriate proportions and ingredients.
3.3. Tuna Patties
Tuna patties are crispy fried delight which are packed with a ton of nutrients to suit every fitness freak out there. Plus, tuna patties need simple ingredients that are readily available in every household.
3.4. Tuna Croquettes
Tuna croquettes will have people coming over to your home just to ask for the recipe! Tuna croquettes are tasty evening snacks that have a soft creamy tuna filling inside with a crunchy coating. You can even air fry these croquettes to make this recipe healthy. The dipping sauce is generally preferred with this appetizer.
3.5. Tuna Stuffed Avocado
Tuna will transform your bland avocado into a delightful lunch recipe that you won’t stop bingeing on! The best part about the tuna stuffed avocado recipe is the fact that it is so unbelievably easy to make and requires few basic ingredients.
3.6. Tuna Stuffed Tomatoes
You can try making tuna stuffed tomatoes if you are bored of the same old tuna recipes that you have tried millions of times! The tanginess of tomatoes blends in so well with tuna. This light meal will surely be the star of any get-together party when you need to think out of the box to amaze the guests.
3.7. Italian Tuna Salad
Italian tuna salad is here to spice up your meals! You’ll need canned tuna, red onion, olives, cherry tomatoes, capers, parsley, olive oil, salt, pepper, and freshly squeezed lemon juice. Put all the ingredients into a large bowl and toss gently. That’s it! Your Italian tuna salad is ready.
3.8. Rustic Pasta with Tuna and Tomatoes
Who doesn’t enjoy a simple yet comforting treat of rustic pasta on lazy Sunday evenings? Rustic pasta becomes even more mind-blowing when you add the twist of canned tuna! Trust me, this dish is like a warm hug!