By Dr S. P. Pradhan on 23rd July, 2023
Fish consumption is associated with lowering risk of cardiovascular diseases and heart attack. They lower total cholesterol which is the main culprit in coronary artery diseases.
What is omega-3 fatty acid?
Omega-3 fatty acid are type of polyunsaturated fatty acids which keep in check the total cholesterol level. They reduce the bad cholesterol level and increase good cholesterol level. The consumption of omega-3 fatty acids are associated with decrease in the incidence of heart attack and stroke. They reduce the inflammation by decreasing the triglycerides level. Regular consumption of foods rich in Omega fatty acids decrease incidence of heart diseases.
They regulate the abnormal heart beats and blood pressure. Sudden cardiac arrest and arrhythmia rates also get reduced by regular consumption of fish.
Fish rich in Omega-3 fatty acids
Salmon, Tuna, Herring, Mackerel, Cod are rich in Omega-3 fatty acids. Most of the fishes however contain omega-3 fatty acids. They are also a good source of protein and calcium.
How much fish required in daily diet?
According to American Heart , usually two servings or 8 ounces per week are good to protect from heart diseases and heart attack. One ounce is equivalent to 30 grams. Fish shouldn’t be taken with other non vegetarian foods like meat to get the maximum benefit. Because red meat contains high saturated fats that decrease the beneficial effects of fish.
Studies in support
According to a article published in American Journal of Medicine in 2014 which pooled results from 19 different studies mostly prospective studies, the results showed decrease in incidence of heart attack in those regularly consuming fish.
Beneficial effects of fish with other diet
Other dietary sources containing omega 3 fatty acids are sunflower oil,canola oil ,almond, walnuts, flaxseed, chia seeds. If we take fish along with these kind of diet we can get maximum benefits.
