Seafood is rich in various essential nutrients such as omega 3 fatty acids, high-quality protein, and various vitamins (one of vitamin D) and other minerals needed to maintain a healthy body. Well, did you know that getting used to eating fish twice a week can help maintain heart health? In this article you can find good information about eating fish benefits, read below.
Eating fish twice a week can maintain your heart’s health
Fish is one of the best sources of omega-3 fatty acids that are important for the body and brain. In the journal Circulation published in 2002, the American Heart Association (AHA) said that eating fish with high omega-3 twice a week helps reduce the risk of heart attack, coronary heart disease, and ischemic stroke.
Eric B. Rimm, Sc.D., professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston who is also one of the authors of the study, states that fish become a healthier source of protein than meat rich in saturated fat.
Other studies prove that replacing three percent protein from processed meat with fish can reduce 31 percent risk of death from cardiac complications or stroke. The reason is that meat contains saturated fat which if consumed excess can increase the bad cholesterol level to cause plaque in artery (atherosclerosis) which can trigger various heart disease.
Plus about 40% of people have less vitamin D levels in the body. This can lead to the risk of heart disease, diabetes, dementia, and autoimmune diseases. Vitamin D is usually obtained from exposure to sunlight, but fish can also be a good source of vitamin D for the body.
Benefits of omega 3 fatty acids for the heart
Quoted from Healthline, various benefits of omega 3 fatty acids for heart health are:
- Reduce triglyceride levels (fats other than cholesterol) by 15 to 30 percent.
- Lowering blood pressure in people with hypertension.
- Increase HDL or good cholesterol levels in the body.
- Keep the arteries from damage and prevent the buildup of plaque that can clog and tighten the arteries.
- Reduce the production of some inflammatory substances.
However, you can not replace fish with fish oil supplements that also contain omega 3. Because there is no research that proves that fish oil supplements have the same benefits as eating fish directly.
Be sure to cook the fish with the right way
AHA recommends to eat two portions of fish weighing 100 grams each week. Almost all fish contain good nutrition, but salmon, mackerel, herring, trout, sardines, albacore tuna, anchovies, and catfish also contain more omega 3 fatty acids than other fish. For that, try to eat various types of these fish in order to get the maximum benefit for your heart health.
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However, pay attention also how to cook it. The reason, wrong cooking methods can affect the nutrients in it. Research conducted on 90 thousand Americans found the fact that people who eat fried fish once a week are 48 percent higher risk of heart failure compared with those who eat fish without frying. In addition, the omega-3 content of fried tuna can decrease by 75% -80%. The same thing happens in salmon, vitamin D content can also be reduced by half if fried.
Compared to frying, here are various ways to cook fish that are recommended to maintain the integrity of the nutrients.
Boil and steam
Boiling and steaming is a cooking method that uses water or other liquids such as broth during cooking. Both ways of cooking is not using the addition of oil so it won’t affect the calories and fat content in the fish. Both also use a lower temperature compared to other cooking methods. This helps maintain nutritional intact and minimizes the formation of dangerous chemicals that cause cancer.
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Baking is a way of cooking by heating the fish until brown colored with the help of a little oil. Several studies have shown that compared to frying and heating it in the microwave, grilling only eliminates a few omega-3 fatty acids in fish. Grilling also retains vitamin D content in fish. However, better use olive oil in the baking process because it is much healthier than ordinary cooking oil.
Do not delay good things that can bring important benefits to your health. Tell this good good habits to family members and people closest to make better heart health. Be sure to check recommended cholesterol diet menu which is a good information to stay healthy.