When planning a heart-healthy diet, eating fish is a very important part. It is recommended to eat at least two servings of fish per week, especially fatty fish such as herring, salmon, trout, mackerel, and sardines, which are rich in Omega-3 fatty acids. Fish and meat are all foods that protect the heart. Additionally, omega-3 fatty acids are commonly found in eggs, canola oil, flaxseed, soybean oil, and walnuts.
Although the Omega-3 fatty acids in fish are good for the heart, there are concerns about heavy metal residues in eating large fish. But overall, the benefits of eating fish on heart health can be said to outweigh the disadvantages. Omega-3 fatty acids, commonly found in fish, have been shown to reduce the risk of arrhythmia, which can lead to instant death in people at high risk of heart disease and even in healthy people. Unlike other high-fat meat products that contain a lot of saturated fat, fish is rich in protein and contains only a small amount of saturated fat. It can also help the body reduce triglycerides, delay arteriosclerosis, and prevent high blood pressure.
Omega-3 fatty acids reduce heart disease mortality, stroke
- Omega-3 fatty acids in fish are a type of unsaturated fat that help lower total cholesterol in the body.
- Omega-3 fatty acids can reduce inflammation in the body, which can damage blood vessels and lead to stroke and cardiovascular disease.
- As long as you eat two or more servings of fish rich in Omega-3 fatty acids every week, Omega-3 fatty acids will reduce triglycerides, prevent blood vessel blockage, lower blood pressure, reduce the risk of heart failure and stroke, and relieve abnormal heartbeats. , people can avoid death from heart attack.
Eating fish can reduce the risk of arterial vascular disease. Omega-3 fatty acids can reduce the mortality rate of heart disease patients. Omega-3 fatty acids can reduce the incidence of instant death and abnormal heartbeats. For these benefits, it is recommended to consume foods rich in Omega-3 fatty acids, such as deep-sea fatty fish. In addition, eating at least two servings of fatty fish (such as salmon, mackerel and herring) per week can also significantly reduce the risk of stroke.
Select fish species such as salmon, mackerel, tuna, and sardines
Fatty fish, such as salmon, lake trout, mackerel, herring, sardines, and tuna, contain the most omega-3 fatty acids and are therefore the most beneficial, and many types of seafood also contain small amounts of omega-3 fatty acids. For adults, it is recommended that if you want to formulate a dietary menu to prevent heart disease, you must include at least 2 servings of omega-3-rich fish per week, approximately 99 grams (3.5 ounces), to effectively prevent cardiovascular disease.
Since large fish higher up in the food chain, such as sharks, tilefish, swordfish and mackerel, tend to have higher mercury levels than smaller fish, women who plan to become pregnant, pregnant, or breastfeeding in the near future Children and adults should avoid eating fish such as Atlantic mackerel, shark, tilefish and swordfish that contain high levels of mercury. Because this group of people is most susceptible to the potential effects of fish toxins. If you need to supplement related nutrients, you can reduce food toxins through eggs, canola oil, flaxseed, soybean oil and walnut-related plant products.
Always read nutrition labels when using fish oil supplements
If you want to use fish oil supplements to supplement heart-healthy Omega-3 fatty acids, DHA, EPA… and other nutrients, you should supplement about 3000~4000 mg per day, and read the DHA and EPA concentrations carefully. Omega-3 must reach a concentration of 80%. It is effective, otherwise it will just absorb excess oil and increase cardiovascular risks. In addition, fish oil is extracted from deep-sea fish, so there is also the concern of being contaminated by heavy metals. It is recommended to read the nutrition label and ask your doctor whether it is suitable for consumption (especially for pregnant women), otherwise toxins may accumulate in the human body.