Hey all, i have been reading alot about BPA and other hazardous chemicals found within in linings of tin cans. bottles etc. Now to achieve an optimal balance of n3 to n6 it makes sense to consume fish. Now the fish i get is mainly canned. I eat "brunswick" branded sardines in a can of olive oil and "captain" i think it is (dont have can at the moment) pink salmon in brine. Now i know these have BPA and who knows what other chemicals. So the question is how can i achieve an optimal omega 3 to 6 ratio whilst minimizing BPA, toxins, metals and chemicals?
Frozen salmon - I get the wild Alaska sockeye salmon from Costco.
Pastured eggs This and the salmon above are the O3 foods I eat the most frequently.
Vital Choice brand canned salmon, tuna, sardines are mackerel.
Trader Joe's house brand canned fish.
Fresh or frozen sardines, anchovies, smelt - harder to find but yummy.
Also, keep the amount of nuts and seeds you eat down as low as possible to reduce O6. Avocado is pretty high in O6 also but it's so delicious and healthy otherwise that I won't give it up myself.
It sounds like your main concern is reducing BPA exposure as other toxins (ie mercury/pcbs) appear not to be a concern with most wild fish. Obviously to reduce the risks associated with mercury we should avoid shark, narwal, whale, king mackeral, tilefish and swordfish.
To reduce BPA exposure from cans, there are two options:
1. Choose non-canned fish. Fresh wild salmon is available some times of the year. Frozen wild salmon is available year round, vaccuum sealed in polypropylene which is bpa/plasticizer free and should be quite safe. A couple times per year, WF has frozen filets of salmon for 8.99/lb. Like Karen, I also use Costco Wild Salmon.
2. Choose canned fish in bpa free cans. I use Wild Planet canned albacore from amazon. Using subscribe and save, the price is quite reasonable. They also have skipjack but that's lower in fat and of course we're all eating the fish for the fat. wild Planet smoked sardines with lemon are amazing. I do have concerns though that the non-BPA plasticizers used to line the cans will ultimately turn out to be problematic.
Mark Sisson on BPA-free foods. Following is an excerpt from his must read article:
Trader Joe’s (certain choices)
Most sources I found suggest that Trader Joe’s seafood comes in BPA-free cans, except for sardines, albacore, oysters, clams, and crab (though they are working to rectify that). So the various salmons and tongol tuna, and maybe the anchovies (but I wouldn’t bet on it) should be BPA-free (but ask a manager first).
Crown Prince Oysters and Clams
According to this link, Crown Prince Smoked Oysters in Olive Oil, Boiled Oysters, and Baby Clams all come in BPA-free cans.
Kath, have you ever tried mackarel? It a wonderfull fatty fish, which works aswsome as a coconut oil fryed fillet, sided by a plate os some sliced avocado.
The fish i consume is mainly fresh, and I eat maybe 2-4 cans of sardines a month and that isthe only canned food i have. You could also buy fresh sardines, and storage them in a good olive oil and marine salt. Follow this tips: http://www.mixph.com/2008/08/how-to-make-spanish-style-sardines-in-bottles.html
Here in Portugal, i have plenty of wild fish year round, but sardines are at peak-omega 3 wise- in the Summer and i'm already saving some large jars to make my onw canned sardines for the winter to come. :D
Also: Wild Planet is a good choice pick for canned fish products. They use BPA free lining. I stock up every week with 2 tins of sardines and 1 of sockeye salmon.
You can also broaden your food variety. Honestly, so long as you are reducing n-6 (Omega 6) from your diet by eliminating vegetable oils, grains, commercial animal products, etc then you don't have to fight to improve that balance TOO much. Grass-fed meats, butter, etc will have a small dose of n-3 which I have found to be plentiful for my n-6/n-3 balance. A few tins (listed above) will last me almost a month. It's WAY better to reduce n-6 exposure than to compensate it with more n-3 (Omega 3) which then leads to a TOTAL increase in PUFA. Rather from healthy choices or not, increased overall PUFA levels can be a problem.
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