How good is eating fish for your heart?

This is an automatically translated article.

Eat good fish not long ago had the answer. The truth is that eating fish is not only good for general health, but eating fish is good for the heart and provides many other nutrients for the body.
If you're worried about your heart health, you should eat fish at least twice a week to reduce your risk of heart disease. This is also the recommendation of the American Heart Association. Fish is a rich source of omega 3 fatty acids and many other important nutrients, bringing many benefits to the heart, reducing the risk of cardiovascular disease - one of the leading causes of death.
Although eating fish is very good for health, the content of mercury and other toxins found in fish and seafood also causes many people concern. However, the truth is that the benefits of a healthy diet that includes eating fish often outweigh the risks of toxic substances in fish. We can completely limit this risk and minimize worries by choosing the right fish to include in our meals and eating in moderation as recommended.

1. Why is eating fish good for the heart?

Why eating fish is good for the heart? In fact, fish is a food that provides the body with an abundant amount of omega-3 fatty acids. This is a type of unsaturated fatty acid that has the ability to reduce inflammation that occurs throughout the body. With inflammation, blood vessels can be damaged and lead to an increased risk of heart disease and stroke.
Eating fish is good for the heart because the content of omega-3 fatty acids in fish has the following effects:
Reduces the concentration of bad fats in the blood. Lowers blood pressure (mildly). Reduces blood clotting. Reduces the risk of heart failure and stroke. Reduces arrhythmias. With the above effects, the American Heart Association has recommended that you eat fish at least 2 times per week, especially fish rich in omega-3 fatty acids to reduce the risk of heart disease. as well as a heart attack.

2. Which fish is good to eat and how much should be eaten?

Omega-3 fatty acids are most abundant in fatty fish. To eat really heart-healthy fish, you should include fatty fish in your diet like sardines, cod, mackerel, salmon, herring, and canned tuna. As recommended by the Food and Drug Administration (FDA), fish is an important part of a healthy diet. However, young children, women planning to become pregnant, are pregnant or nursing should avoid eating fish to avoid the risk of mercury contamination.
As a recommendation, adults should eat at least 2 servings of fish rich in omega-3 fatty acids or 230 grams per week. Women who are pregnant, planning to become pregnant or breast-feeding should eat no more than 340 grams of seafood per week to reduce the risk of mercury exposure from fish.
Children should eat fish that may contain lower levels of mercury 1 to 2 times a week. The serving size for children under 2 years old is about 28.4 grams and increases with age.
To eat fish to bring the most health benefits, the way of processing is also very important to ensure the nutrients of the fish. Instead of deep frying, you should grill the fish to avoid adding fat from the oil to the body.
MORE: Good and bad fish for your health

3. Should you be concerned about eating fish contaminated with mercury and which groups should be avoided?

The risk of eating fish contaminated with mercury or other toxins often outweighs the health benefits of eating fish rich in omega-3 fatty acids. Depending on where they are caught, concentrations of toxins in fish such as mercury, dioxins and polychlorinated biphenyls (PCBs) will vary.
In nature, mercury exists in small amounts. However, with industrialization, manufacturing plants can release mercury and other toxins into rivers, lakes and seas, entering fish food sources. Certain types of fish can be contaminated with high levels of mercury, such as swordfish and sharks.
When you eat fish contaminated with mercury, they can accumulate in the body. Although mercury in low levels is unlikely to affect an adult's health, it is particularly harmful to the development of the brain and nervous system of infants and young children. Therefore, the management and protection agencies have made recommendations to the target groups that need to limit eating fish, including children, pregnant and planning women. Instead, eat a variety of seafood and other fish that contain less mercury, such as shrimp and salmon.

4. Does eating fish rich in omega 3 fatty acids cause prostate cancer or other health problems?

The concern that eating fish rich in omega-3 fatty acids increases the risk of prostate cancer stems from several recent studies. However, some other studies suggest that omega-3 fatty acids may prevent prostate cancer. So far, there has been no definitive conclusion on whether eating fish rich in omega-3 fatty acids is related to prostate cancer. Therefore, more studies are needed to reach a conclusion.
Another health-related problem when eating fish that researchers are concerned with is that fish that are farmed instead of wild-caught can be contaminated with certain chemicals in aquaculture. However, the FDA has investigated and assessed that the contaminant levels in commercially available fish are unlikely to have any health effects.
Eating fish is good for the heart because the rich content of omega-3 fatty acids in fish helps to reduce bad cholesterol, blood pressure, reduce the possibility of blood clots, thereby helping to reduce the risk of heart attack and death. due to heart disease. Therefore, you should eat fish with the recommended dosage and choose reputable food places.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: mayoclinic.org