If you’re worried about heart disease, eating fish could reduce your risk of dying of a heart attack. The omega-3 fatty acids in fish are good for your heart. Find out how eating fish benefits your heart.
Heart disease may be the leading killer of men and women, but that doesn’t mean you can’t protect yourself. Fish is a good source of protein and omega-3 fatty acids.
- Experts say that eating a heart-healthy diet can reduce your risk of heart disease or stroke by 80% and that can be achieved by eating a fish which contains fatty acids.
- Research has shown that omega-3 fatty acids decrease risk abnormal heartbeats, which can lead to sudden death.
- Doctors have also long recognized the fats in fish, called omega-3 fatty acids, appear to reduce the risk of dying of heart disease.
Now the question is how omega-3 fatty acids are good for your heart?
Here is the simple answer: Omega-3 fatty acids are a type of unsaturated fatty acid that’s thought to reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease. These acids may decrease triglycerides (The major form of fat stored by the body), lower blood pressure, reduce blood clotting, boost immunity and in children it may also improve learning ability. They lower your blood cholesterol levels and reduce inflammation in your body.
Most of the research has shown that survivors of a heart attack, who consume as little quantity of the omega-3s daily or weekly, have half the mortality from heart disease as people who do not consume these fatty acids. These fatty acids appear to have a direct effect on the electrical function of the human heart, this function affects heart rhythm.
Eating fish twice a week can be great for your heart, but for the maximum benefit you should choose the fish that are highest in omega-3 fatty acids. Most freshwater fish have less omega-3 fatty acids than do fatty saltwater fish. Eating a variety of fish on a regular basis may help to reduce your chances of some common types of stroke. Following are the fishes that are high in omega-3 fatty acids
- Lake Trout
- Albacore Tuna
However, some fish are very high in mercury, like Shark, swordfish, tilefish and king mackerel. If possible, avoid fish that contain high levels of mercury and eat fish with lower mercury levels. Many of the fish that are low in mercury are also high in omega-3 fatty acids
Some fish, such as tilapia and catfish, don’t appear to be as heart healthy because they contain higher levels of unhealthy fatty acids. Keep in mind that any fish can be unhealthy depending on how it’s prepared. For example, broiling or baking fish is a healthier option than is deep-frying.