Heart-Healthy Eating with Fish


At least two servings of fish every week should be added to your diet to ensure a healthy diet. Oily fish with high omega-3 fatty acids content are regarded as the best. Herring, lake trout, salmon, mackerel, and sardines are recommended oily fish. You can seek omega-3 fats from other sources including omega-3 eggs, canola oil, flax seeds, walnuts.

Omega-3 fatty acid supplements or fish-oil are not recommended to decrease the risk of stroke, heart disease, heart attack since they have not been proved by research.

Fish is very rich in protein and, not like fatty meat products, does not contain a lot of saturated fats. Omega-3 fatty acids, which can be abundantly found in fish, bring a lot of benefits to the heart of healthy people, and people who are at high risk of, or who have a risk of heart disease. Omega-3 fatty acids are shown to have the ability to lower the risk of arrhythmias, a condition that can cause sudden death. Omega-3 fatty acids also have the power of reducing the levels of triglyceride, slow the development rate of atherosclerotic plaque, and keep blood pressure at a low level.

Omega-3 Fatty Acids and Your Heart

There exist plentiful unsaturated fatty acids in fish, which can replace saturated fatty acids found in meat and keep your cholesterol lower. However, It is omega-3 fatty acids in fatty fish that seem to be considered the major beneficial nutrient.

Omega-3 fatty acids can help reduce inflammation, which can, with enormous potentials, bring damage to your blood vessels and lead to strokes and cardiovascular disease.

Omega-3 fatty acids may also reduce the level of triglycerides, blood clotting, blood pressure, and decrease the risk of heart failure and strokes and lessen irregular heartbeats. Adding at least two servings of fish to your diet, especially fish rich in high omega-3 fatty acids, every week appears to offer ample benefits such as decreasing the risk of heart disease, especially cardiac death.

Heart Diseases

You can reduce the risk of coronary artery disease by adding fish to your diet. Omega-3 fatty acids absorption can help those who have heart problems decrease the risk of death. Omega-3 fatty acids, too, can limit the risk of sudden death and unusual heartbeats. Therefore, put effort into eating omega-3 fatty acids in foods like fish.


The risk of stroke can be lowered considerably if you consume more than two servings of fish every. Oily fish (such as salmon, mackerel, and herring) play a more significant role in decreasing your risk than other types of fish do.

Fish safety

It is recommended that those who may fall pregnant, pregnant women, nursing mothers, and young children should avoid consuming king mackerel, shark, tilefish, swordfish in view of the mercury concentrations that these fish contain.

Hello Health Group does not provide medical advice, diagnosis or treatment.

msBahasa Malaysia

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