Benefits of Eating Fish to Your Heart
Fishes taste good, are easy to prepare, and do not cost a fortune. Therefore, adding fish to your diet seems like a good idea. Of course, It is. But the reason is more than just because of its tastes and affordable cost. Fish are among the most nutritious foods available to us. They contain many nutrients that are highly beneficial to our health. Unfortunately, fish also have the risk of being contaminated by mercury which is dangerous to health, especially brain development. So, how do you balance the benefits and the risk of eating fish? Are fish worth eating? And how much fish must you eat? We will discuss all these and more. But first, let’s look at the nutrients found in fish.
How Nutritionally Rich are Fish?
As stated earlier, fish are among the richest categories of food available to humans. They are good sources of protein. They are also rich in essential vitamins like vitamin D and essential minerals like iodine. Most importantly, fish are rich in Omega 3 fatty acids, which are very good for the heart.
Eating fish regularly has been proven to reduce the risk of heart attack, stroke, depression, autoimmune diseases, and prevent asthma in children. Fish can also increase the quality of sleep and help improve vision in older adults. But the most important benefit of fish is their rich content of Omega-3 fatty acids.
Importance of Omega 3 Fatty Acid
Omega 3 fatty acids are unsaturated fats found naturally in fish and other foods. They help in reducing inflammation in the body. Unsaturated fatty acids are also good in lowering triglycerides, which can cause heart disease. Because human beings cannot produce this unsaturated oil, we must get it from plants or marine animals like fish. Omega 3 fatty acids have been found to have the following health benefits:
- It reduces inflammation
- It prevents stroke and cardiovascular diseases
- Lowering the risk of breast cancer
- Improves mental health
- Improvement of heart health for heart disease patients
Now, let’s consider in more detail how omega-3 fatty acid is beneficial to the heart.
How Omega 3 Fatty Acids Help the Heart
Studies have shown that eating food rich in Omega 3 fatty acids may help to reduce heart problems and death due to heart attack, heart failure, and myocardial infarction. Omega 3 fatty acids can significantly decrease triglycerides that can cause heart diseases. It is also found to have the following benefits for the heart and associated tissues:
- It lowers high blood pressure
- Omega 3 fatty acids prevent blood clotting
- It regulates heartbeats
- Can decrease the risk of developing stroke
- Prevents heart failure and sudden cardiac death
Fish is rich in Omega 3 Fatty Acid
Although you can get omega-3 fatty acids from all fish, some are richer in these essential nutrients than others. The following fish have been found to be rich in omega-3 fatty acids:
- Salmon
- Cod
- Light tuna
- Sardine
- Lake trout
- Atlantic mackerel
Fish to Avoid
Unfortunately, eating fish also has its risks. fish can expose us to mercury poisoning. However, the risk is very minimal, and not many people should worry about it. Mercury is present in our environment. It is also produced as industrial waste. It is not likely that the mercury risk in anyone’s natural environment can be significant enough to cause any havoc. But mercury from industrial waste is more significant. This dangerous metal from the industry is usually disposed of into the ocean. This can contaminate marine life. Over time, there might be an accumulation of mercury in fish. The longer the fish lives, the more mercury may accumulate in its body. Hence fish that live for a long time, like sharks, are at higher risk than those with relatively short lifespans.
Mercury can affect brain development and some other developmental processes in humans. Therefore, children, pregnant women, breastfeeding women, and women planning to have babies are advised to limit their fish consumption, especially fish that can accumulate a high amount of mercury. But it is not likely that mercury from fish will have any effect on adults.
- Fish to be avoided include:
- Shark
- King mackerel
- Swordfish
- Tilefish
How Much Fish Do You Need and How Much is Too Much?
It is recommended that every adult except pregnant women, breastfeeding women, and women planning to have babies should eat fish meal twice a week. The United States Food and Drug Administration (FDA) describes an ideal serving as at least 4 ounces of fish. That means an adult should eat a minimum of 8 ounces of omega-3 fatty acids-rich fish in a week. For children, an ideal serving is one ounce, and one serving a week is good enough. As the child grows older, the quantity can be gradually increased.
Pregnant women, women who are breastfeeding, and women trying to have babies should also eat fish as it is suitable for the proper development of their children. But they must avoid fish that can have a high content of mercury. They can take as much as 12 ounces a week of fish with an insignificant amount of mercury and a maximum of 4 ounces of fish like tuna- rich in Omega-3 fatty acids weekly.
We Can Help You
Heart disease is the leading cause of death across the globe. That is why it is essential to be concerned about your heart health. If you need medical experts and professionals that can help you with a heart-related disease, we will be glad to assist. We offer support to people suffering from various heart conditions or cardiovascular diseases. We have medical experts who can help, support, and give advice on taking heart-healthy diets, maintaining good heart conditions, and treating heart problems. Therefore, if you need help, do not hesitate to contact us today. We will be happy to assist you.
Conclusion
Fish has many nutrients that are good for the general well-being of the body. It is rich in vitamin D, iodine, omega-3 fatty acids, among many other essential nutrients. Omega 3 fatty acids found in fish are unsaturated fats that help the body in many ways. It can lower triglycerides that are responsible for many heart-related problems. It reduces inflammation in the body and lowers blood pressure. Omega 3 fatty acids also regulate heartbeat, prevent blood clotting, heart failure, and stroke. Apart from the heart-related benefits, the unsaturated fats present in fish are also believed to help in brain development, lowers the risk of brain cancer, and improves mental health.
It is recommended for every adult except pregnant women, breastfeeding women, and women planning to have babies to eat a minimum of eight ounces of fish in a week. Children should eat at least one ounce of fish a week.
Unfortunately, some fish can have some mercury content in them which can be harmful to the heart and overall wellness. Therefore, pregnant women, women that are breastfeeding, those planning to become pregnant, and children should avoid fish that may have a significant quantity of mercury.
