At a heartwarming family gathering, I met Grandma Lee, a smiling woman in her seventies who looked much younger than her actual age. During the chat, she revealed that she eats some fish every day, which is a dietary Xi she has adhered to for many years. Surprisingly, Grandma Lee was diagnosed with a heart condition five years ago, but now her heart condition is much better than that of her peers. This made me curious: what makes Grandma Li's heart so healthy? Could it be that the Xi of eating fish every day plays a key role?
Reveal: Why does a daily meal of fish benefit the heart?
When exploring the specific effects of fish on heart health, we focus on scientific evidence and practical effects. The heart-healthy benefits of fish as a nutrient-dense food are largely due to its unique nutrient profile, especially omega-3 fatty acids.
1. Reduces the risk of heart disease
First, omega-3 fatty acids play an important role in reducing the risk of heart disease. These fatty acids reduce blood triglyceride levels, which in turn reduces the risk of heart disease. In addition, they help prevent atherosclerosis, which is one of the leading causes of heart disease.
2. Improve cardiovascular function
Then, regular consumption of fish can improve cardiovascular function. These high-quality fatty acids help lower blood pressure and reduce the risk of irregular heartbeats. They are essential for the proper functioning of the heart muscle and help maintain the health and stability of the heart.
3. Anti-inflammatory action
Omega-3 fatty acids also have significant anti-inflammatory effects. Heart disease is often associated with inflammatory processes in the body, so by reducing inflammation, these fatty acids can further reduce the risk of heart disease.
4. Recommended serving size
To maximize the heart-healthy benefits of fish, it is recommended to consume fish at least twice a week, especially deep-sea fish rich in omega-3 fatty acids, such as salmon and mackerel.
Guardians of Heart Health: Deep-Sea Fish VS Freshwater Fish
When discussing the effects of fish on heart health, we are often faced with a choice: which is more beneficial, deep-sea fish or freshwater fish? Let's dive into the nutritional properties of these two fish and how they affect heart health.
1. Benefits of deep-sea fish
Deep-sea fish, such as salmon, mackerel, and tuna, are rich in omega-3 fatty acids. Omega-3s are polyunsaturated fatty acids that are extremely important for heart health. They help lower triglyceride levels and reduce inflammation in the arteries, which reduces the risk of heart attack. In addition, two types of omega-3 fatty acids, DHA and EPA, found in deep-sea fish, have been shown to be effective in improving heart function.
2. Advantages of freshwater fish
In contrast, freshwater fish such as carp and crucian carp, although lower in omega-3 fatty acids, are still a good source of high-quality protein. Freshwater fish are also rich in vitamin B12 and phosphorus, which are equally important for the maintenance of heart function. Vitamin B12 helps keep blood vessels healthy, while phosphorus is a key mineral for maintaining a normal heartbeat.
3. Risk comparison
It is important to note that some deep-sea fish may contain higher levels of heavy metals, such as mercury. Long-term consumption of large amounts may have a negative impact on heart health. In contrast, freshwater fish generally have a lower risk of this, but they can be affected by water contamination.
Choose wisely, enjoy safely – precautions for fish diet
While emphasizing the heart health benefits of fish, it is also important to be aware that inappropriate fish consumption can pose a number of health risks. Here are some important considerations to help you enjoy your fish safely.
1. Heavy Metal Pollution: Selection and Avoidance
Certain fish may contain higher levels of heavy metals, such as mercury. Long-term intake of high-mercury fish can have negative health effects. Choosing smaller fish, such as sardines or salmon, can reduce this risk because they are lower in the food chain and accumulate less mercury.
2. Risk of excessive consumption
While fish is a good source of heart health, excessive consumption can also lead to some problems, such as an excess of vitamin A (especially when consuming certain types of cod liver oil). It is recommended to consume fish 2 to 3 times a week to ensure a balanced nutrition.
3. Sustainability and ecological impact
When choosing fish, consider its sustainability. Overfishing of certain species not only has a negative impact on the environment, but can also lead to a reduction in these fish stocks. Choose fish that are considered sustainably caught, such as those certified organic or with the Sustainable Fisheries certification mark.
4. Choice of cooking method
Cooking methods have a great impact on the health of fish. Avoid frying at high temperatures, which may increase your intake of unhealthy fats. Recommended cooking methods include steaming, boiling, or grilling, which preserve the nutrients in the fish while reducing the addition of extra fat.
5. Freshness and handling of fish
Eating fresh fish is essential for health. Fresh fish generally tastes better and has higher nutritional value. When buying, pay attention to the eyes of the fish should be clear and bright, and the flesh of the fish should be firm and elastic, and there should be no peculiar smell.