This article originally appeared on Live in the Now.
Hearing loss due to aging is affects one-third of people over the age of 65, reports the National Institutes of Health. What can you do to protect yourself?
According to research, eating fish twice a week can reduce your risk.
Studies have shown that eating fatty fish is associated with an array of health benefits, including a lower risk of depression, heart disease and possibly memory loss. One study, however, indicates the lower risk of hearing loss can come from eating any type of fish rather than only the fatty variety.
Two Fish Servings a Week Cuts Risk by 20 Percent
Researchers at Brigham and Women’s Hospital followed more than 62,000 women from 1991 to 2009 and discovered those who ate two or more servings of fish per week had a 20 percent reduced likelihood of hearing loss. When the consumption of specific types of fish was evaluated, each kind showed an association with a lower risk. A higher intake of dietary omega-3 fatty acids was also linked to the same benefit.
“These findings suggest that diet may be important in the prevention of acquired hearing loss,” lead author Sharon G. Curhan, M.D. says. While a decline in hearing due to aging is often viewed as inevitable, pinpointing modifiable risk factors may help prevent or delay the condition, she adds. The results were published in the American Journal of Clinical Nutrition.
Tips for Eating Fish Twice a Week
“Most of us are not eating enough fish, yet including more of this food in the diet can be surprisingly simple,” says Sylvia Meléndez-Klinger, registered dietitian and leading expert in cross-cultural Hispanic cuisine as it relates to health. She provides the following tips:
Tip #1: Replace at least two meat or poultry meals each week with fish.
Tip #2: Boost the flavors of any fish dish by adding fresh herbs and spices such as dill, paprika, cumin, citrus juices or salsa.
Tip #3: No time to cook? Always keep fish in the fridge or freezer. Canned tuna or frozen fish are packed immediately to preserve those great flavors for a little longer.
Meléndez-Klinger shares the recipe below that can help you start incorporating fish into your diet today.
Jicama and Mango Salad with Tuna
A Fresh mango salad with canned tuna and a spicy mango vinaigrette; Yield: 4 servings
Preparation time: 10 minutes
Bake time: 8 minutes
Total time: 18 minutes
- 1 cup diced fresh mango
- 1 tablespoon olive oil
- 1 tablespoon chipotle sauce
- 1 clove garlic
- 2 teaspoons sherry vinegar
- 3 cups chopped fresh romaine heads, washed
- 1/2 jicama, peeled and cut into thin sticks
- 1 cup thinly sliced fresh mango
- 1/2 small red onion, thinly sliced
- 1 can (6 oz.) light tuna packed in water, drained
- Place mango, oil, chipotle sauce, garlic and vinegar into a blender; puree 30 seconds.
- Toss lettuce, jicama, mango, canned tuna and onion in a medium bowl with prepared vinaigrette.
- Place a high mound of salad in center of each plate.
- Serve over whole wheat tortillas or to make a crispy tortilla bowl, place tortillas into a large muffin pan and bake at 350º F for 5 to 8 minutes or until crispy. Let cool.