Eating Deep Sea Fish Can Prevent Cardiovascular and Cerebrovascular Diseases
As the ancients said, "The taste of fish is the taste of hundred tastes. If you eat fish, hundred tastes will be tasteless." Since ancient times, people's love for fish has only increased, not only because fish taste fresh and smooth, but also because eating fish is of great benefit to the human body.
For infants and young children, fish contains nutrients that help develop the nervous system. For adults, eating fish may help prevent cardiovascular disease, promote bone health, and reduce the risk of hip fractures.
A 2021 US study showed that regular consumption of oily fish was associated with a lower risk of major cardiovascular events in people with cardiovascular disease, such as heart attacks, strokes, congestive heart failure, and a lower risk of cardiovascular death.
What is "oily fish"?
Intake of omega-3 fatty acids has been linked to a lower risk of heart disease and a lower risk of sudden cardiac arrest. Oily fish refers to fish high in omega-3 fatty acids, especially DHA and EPA, such as eel, tuna, salmon, mackerel, catfish, sardines and other deep-sea fish. In other words, eating more deep-sea fish is better for cardiovascular health. Deep-sea fish such as tuna, sardines and salmon are rich in heart-healthy linolenic acid.
According to the Dietary Guidelines for Chinese Residents 2022, increasing fish intake can reduce the risk of all-cause death and stroke, as well as the risk of dementia and cognitive dysfunction in the middle-aged and elderly.
Of all the meats, fish has the highest amount of unsaturated fatty acids. However, unsaturated fatty acids play a positive role in regulating lipid metabolism and reducing low cholesterol. Therefore, for people with hyperlipidemia, appropriate consumption of fish can play a good role in regulating blood lipid.
In terms of nutrition, unsaturated acid is the most important type of fatty acid in human body. However, the daily intake of unsaturated acid of Chinese residents is only 37.6mg, which is significantly lower than the average intake level of European and American people, and more than 20 times higher than that of neighboring countries. For the sake of health, it is urgent to increase the intake.
Fish oil is rich in unsaturated acids. It is especially abundant in "oily fish" such as deep sea fish.
In the history of medicine and nutrition in the world, the omega-3 fatty acids contained in deep-sea fish are another important milestone after amino acids and proteins.
The benefits of omega-3 fatty acids
Omega-3 fatty acids, a group of polyunsaturated fatty acids found in deep-sea fish, seal oil and some plants, are known to be beneficial to human health. Ω - 3 fatty acids for the prevention and treatment of heart disease, cardiovascular disease, certain types of cancer, obesity, diabetes, early old dementia 牞 even eliminate depression, training of mental health has a cannot be underestimated, decisive role. Increasing intake of omega-3 fatty acids can be as effective as taking medications to prevent cardiovascular disease.
How should fish eat more nutrition?
The Chinese Guidelines for Healthy Lifestyle Prevention of cardiovascular and Metabolic Diseases suggest that the general public should eat a moderate amount of fish, with the recommended intake of fish ≥300 g per week. The American Heart Association (AHA) has also stated that eating a seafood meal rich in long-chain omega-3 fatty acids, including fish, one to two times a week is associated with a lower risk of heart failure, coronary heart disease, sudden death, and ischemic stroke.
The way the fish is eaten is also important, experts believe, and different studies have clearly shown that when the same fish is "fried", the beneficial effects disappear compared to the cooking method of steaming.
According to the Dietary Guidelines for Chinese Residents 2022, fish should be consumed at least twice a week or 300-500g. These foods can be steamed, cooked, sauteed, and liverliverised.
But the most nutritious way to cook fish is steaming, which maximizes the retention of the nutrients in the fish, minimizes the intake of oil and creates the freshness of the fish. Frying and oil frying are not recommended to cook fish. After high temperature heating, the oil of fried fish will produce a lot of trans fatty acids, which are bad for the heart.
Reference Materials:
1. Check out the FDA's latest "Fish Eating Advice". The Paper
2, the rule of Chinese residents' dietary guidelines 2022 | four right amount to eat fish, lean meat, poultry, eggs
