Fish is high in protein, iron and vitamin D, and some oily fish contain important omega-3 fats. A new study suggests that eating two servings of fish per week is linked to a reduced risk of cardiovascular disease in people with existing blood vessel disease.
Among the reasons you should eat fish regularly every week, eating fish is good for the heart. The following research will help you better understand this connection.
Why does eating fish help you reduce the risk of cardiovascular disease?
This large study is a meta-analysis of four individual studies from around the world. The total population being studied consisted of 191,558 study participants. In it, a majority of the participants had no pre-existing cardiovascular disease. The other three groups were participants with pre-existing vascular disease, and included 43,413 participants from 40 countries.
The study was conducted by collecting data on fish intake based on a food frequency questionnaire. Unfortunately, only one in four individual studies specifically identified the exact type of fish eaten. This information is important, as previous studies have shown that oily fish with more omega-3 fats are more cardio-protective than low-fat fish.
Participants were divided into four groups, based on their fish intake:
- Less than 50g fish per month.
- 50g a month to 175g per week.
- 175 – 350g fish per week.
- Over 350g of fish per week.
For participants with no prior vascular disease, the results showed that, compared with fish intakes of 50 grams or less per month, participants who ate more than 350 grams of fish per week were not associated with increased risk. Heart.
Findings were quite different in the three groups of participants with pre-existing vascular disease. In these groups, the researchers found that:
- Cardiovascular symptoms were lowest in participants whose fish intake was at least 175g per week.
- Total mortality was lowest in participants with a fish intake of at least 175g per week.
- There was no protective effect on heart health with fish intake more than 350g a week.
Dr Andrew Mente, Associate Professor in McMaster University’s Department of Science in Hamilton, Ontario and one of the researchers on this study, said: “Eating at least two servings of fish per week (about 175g) can be beneficial. reduces your risk of future cardiovascular events and death if you already have cardiovascular disease.”
In the group of recorded fish, the researchers found that fish with the highest amount of omega-3 fats was more strongly associated with a reduced risk of cardiovascular events. Additionally, Mente said: “The benefits of eating fish are mainly seen for fish that are high in omega-3 fats, or oily fish, such as herring, mackerel, and mackerel. cod, salmon, tuna and sardines… Other fish that are low in omega-3 fats are usually neutral.”
Salmon is considered a food rich in omega-3 fatty acids
Dietitian Ale Zozos, founder of the Mediterranean School of Nutrition, was not surprised by the results that eating fish was associated with a reduction in cardiovascular events in high-risk patients, but was surprised that the Similar interventions are not significant for the general population. “Of course, there is still a lot of research to be done, but modest amounts of fish once or twice a week are excellent sources of omega-3 fatty acids and protein, and the effects should not be overlooked,” says Zozos. overall positive”.
The link between fish and heart health
One reason why eating fish is good for heart health, says Mente, is its beneficial effects on blood lipids, such as lowering triglyceride levels: “Such beneficial effects on triglyceride levels more pronounced in people with high triglyceride levels, a common feature of people at high risk for vascular disease.”
Certainly, previous studies have linked fish’s benefits to the omega-3 fats in oily fish, which are linked to lower triglycerides and improved HDL cholesterol levels.
Is it necessary to eat fish without vascular disease?
“If you’re generally healthy, there’s no clear protective measure, although fish is probably a safe option for you, too,” says Mente. However fish is an integral part of any healthy diet. Fish will provide the body with the necessary protein, with a variety of vitamins and minerals including iron, calcium and vitamin D. In addition, fish contains many essential nutrients important for maintaining good health. Even if you don’t have vascular disease, you should still eat fish at least twice a week.
Fish is a dish that should not be lacking in our diets
How should you eat fish?
This study did not go into detail about how the fish was prepared (i.e. grilled and deep-fried), or whether the fish the participants were consuming might contain mercury or polychlorinated biphenyls (PCBs), two pollutants. known environment in fish or not. Future studies will have to focus on these details to help make future recommendations on fish.
According to research, the most commonly consumed fish and seafood in the US include shrimp, salmon and canned tuna. Of these, salmon has the highest content of omega-fats and the lowest mercury, so it’s a great choice. While not as popular, salmon, herring, mackerel, and sardines are also low-mercury and high-omega-3 options. Canned tuna is also high in omega-3 fats, but may contain mercury, depending on the type you buy. For women who are pregnant, nursing, or nursing, look for canned skipjack tuna that is lower in mercury than albacore tuna, which is higher in mercury.
Fish helps you to increase your ability to prevent heart-related diseases, but if you want to prevent this disease, it is best to set up a physical exercise regimen suitable for your body. When your body is used to a regular exercise regimen, you will prevent many other diseases not only cardiovascular disease.
Eating Fish Can Lower Cardiovascular Disease Risk, Study Shows https://www.verywellfit.com/eating-fish-lowers-cardiovascular-disease-risk-for-some-5116144 Accessed April 5, 2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.