Choose Tuna for Heart Health

Tuna, a pantry staple, is an affordable and nutritional technique to boost health.  Tuna is an excellent source of protein and heart healthy fats – omega-3 fatty acids - and several minerals.  Combined, these nutrients fight heart disease, improve brain function and can help lower weight.  “I find that most people know that tuna is a healthy choice, but are confused about the type of tuna to purchase,” shares Susan Mills-Gray, Nutrition & Health Specialist with University of Missouri Extension. 

Here’s what you need to know:

• Choose WHITE tuna for highest level of omega-3 fat and milder flavor.  While “white” tuna is albacore, “light” tuna can be skipjack, yellow fin, big eye, or a combination.  The “light” tunas can have a “fisher” flavor but are less expensive.
• Know there is a mercury risk.  Nearly all fish contain mercury, but tuna has less than most.  The current recommendation is 2 servings weekly of cold water fatty fish (i.e. tuna, salmon, mackerel, halibut, cod, or trout).  There are two segments of our population that should be careful with potential mercury intake:  young children and women trying to get pregnant, or who are  pregnant or nursing;  these persons should limit intake of low-mercury fish to no more than 12 oz. per week –of that amount, no more than 6 oz. of albacore.  Most commercially fished albacore are older than other tunas so have more accumulated mercury, but this doesn’t apply to troll-or pole-caught albacore, which are younger surface feeders.
• Choose tuna packed in water versus oil.  Water-packed tuna has a milder flavor and fewer calories than oil-packed – about 100 versus 160 for 3 ounces.
• Chunk vs. Solid depends on end use.  Chunk-style tuna comes in very small, flat pieces, best when you want a smoother texture.  Solid tuna comes in large pieces that flake easily.  Which you choose depends on how you want to serve it.
• Canned tuna saves money.  Cans are the cheapest.   Mills-Gray shares “Soft-sided pouches cost a lot more because you are paying for the convenience of being able to tear open and use without draining.”   Both canned and pouch tunas have a shelf life of 3-4 years unopened. 

For more information contact your local MU Extension Center or this faculty member directly at mills-grays@missourie.edu.

(Sources:  Savvy Shopper, NIH, and ConsumerLab.com)