Alright, gents. We know you’re drooling for that burger, but if you’ve got prostate cancer, do yourself a favor and choose the fish. Research shows that men with a higher intake of fish had a slower spread of prostate cancer and a lower risk of death compared to those who didn’t eat as much fish. With over 215,000 new cases of prostate cancer and more than 32,000 deaths in 2010 in the U.S. alone, that’s a reason to choose sushi over barbecue for lunch.

Fish are high in a fat that is essential to have in your diet: omega-3s, a healthy, polyunsaturated fat. It’s needed for your body to carry out a variety of different processes. Lately, it has gained popularity because of its anti-inflammatory effect, which is important for everyone, as inflammation in the body can be caused by or be a risk factor for disease.

If you have difficulty making changes to your diet without a plan of attack, you could follow the Okinawa or Mediterranean diets, which are both high in fish and low in meat. By following the Mediterranean diet, you’d also be helping your heart and possibly preventing diabetes or by living like an Okinawan (a Japanese island who have the largest population of 100+ aged people), you might follow their trend of having long, healthy lives.

Fish Tips:

* Fish Choices: The fish highest in omega-3s are the fatty ones that mostly swim in cold water: salmon, herring, mackerel, sardines or lake trout. Opt for these first. When ordering at a restaurant: Choose raw (i.e. sushi or sashimi), grilled, baked or poached. Flavor with lemon or herbs. Steer clear of the fried! When fish is fried, it sits in oil and its breading sucks up that oil like the sponge. That not only adds hundreds of extra calories, but the high heat used in frying may alter some of those healthy, polyunsaturated fats and turn them into unhealthy, trans fats.

* On the Go: To make a quick lunch, try tuna mixed with mustard or hummus (skip the  mayo!) and some slices of lettuce and tomato on toasted whole wheat bread.

*At the Market: Make sure the fish is kept at less than 40 F and that you put it in the fridge or freezer as soon as you get home. Its flesh should be firm and shiny, and although it will smell like seafood, it shouldn’t have an excessively fishy odor..

 

Now the next time you’re at a wedding and the waiter asks, “Meat or fish?” you’ll know what to answer.