The key to a healthy heart is a proper diet, and according to the American Heart Association, we should swap meat for oily fish. The recommended amount would be to eat salmon, sardines or mackerel twice a week to get all the essential omega-3 fatty acids.
The good fats in the oily fish reduce the risk of heart disease, said the experts. There are many other benefits from eating oily fish, as it’s known to significantly lower inflammation, so it’s good for the eyes, brain, people with arthritis or dementia.
However, we shouldn’t fry the fish if we want to stay healthy.
Fighting Cardiovascular Disease
According to the statement recently published by the American Heart Association (AHA), fish like salmon, mackerel, herring, lake trout, sardines or albacore tuna are rich in omega-3 fatty acids. These acids help to fight cardiovascular disease.
In its new announcement, it stated that oily fish helps to reduce the risk of ischemic stroke. Other studies proved that it also lowers blood pressure and reduces the build-up of fat in the arteries.
Professor Eric Rimm (Harvard T.H. Chan School of Public Health) said that:
“Scientific studies have further established the benefits of eating seafood rich in Omega-3 fatty acids. Especially when it replaces less healthy foods such as meats that are high in artery-clogging saturated fat.”
High Levels of Omega-3 Fatty Acids: A Longer Life
He added that the recommended meal of fish is “one to two times per week for cardiovascular benefits, including reduced risk of cardiac death, coronary heart disease, and ischemic stroke.”
He also concludes that ‘a greater seafood intake is generally not associated with either further benefit or harm.’
Previous studies pointed out that people with a high Omega-3 live longer. These fats are crucial to brain development in babies starting with growth in the womb and continuing through childhood. The fats from oily fish are so essential that are now part of the baby milk formula.
Doris’s passion for writing started to take shape in college where she was editor-in-chief of the college newspaper. Even though she ended up working in IT for more than 7 years, she’s now back to what he always enjoyed doing. With a true passion for technology, Doris mostly covers tech-related topics.