I don eat fish. What are good substitutes?
We recommend fish over other animal proteins; fish is high in protein, selenium, vitamin D and the healthful omega-3 fatty acids. The fattier fish (salmon, bluefish, sardines and anchovies can be purchased fresh or canned with low sodium or no salt added) can help raise the HDL level (the “good” cholesterol) and lower triglycerides. The types of fat that are found in fish have been found to be highly beneficial, whereas the higher saturated fat content in beef, chicken and pork will raise the LDL, or “bad” cholesterol. Thus, most adults would reduce their risks of heart disease by eating fish 3 to 5 times a week, and wise to limit those fish highest in mercury; or heart patients may prefer to supplement with 1 gram of EPA + DHA per day if they don’t like fish. Children, pregnant and nursing women should avoid fish with higher mercury levels, including king mackerel, shark, swordfish or tilefish. See mercury content graphs of various seafoods on page 316 of The Rice Diet Cookbook: 150 E
