A diet rich in fatty fish (more than 5% fat) is healthy for the heart. There is scientific evidence that people who consume fatty fish salmon Wave’s Sardines Regular exercise reduces the risk of heart disease. This is due to the content of specific fatty acids in it: Omega 3,
Harvard experts revealed Fish is rich in this nutrient And what should be included in your diet to protect your heart. “Evidence points to omega-3s as a way to protect against heart attacks and strokes.”explains Dr. Eric RimmProfessor of Nutrition at the T.H. Chan School of Public Health at Harvard University.
Omega 3 Rich Foods
are omega 3 essential fats The body does not produce these on its own, so it must obtain them through food. There are three types of Omega 3: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).
He EPA And this DHA They are found in fish and shellfish, but especially in fatty fish. Salmon, mackerel, sardines, tuna, haddock and cod.
He till found mainly in crazy And Seed Like flax seeds, chia seeds, pumpkin seeds and walnuts. me too Vegetable oil Such as flaxseed or soy and canola.
“The body can use ALA to produce EPA and DHA, but the conversion is modest”says Rimm in an article published on the Harvard website.
All three types of omega 3 benefit the heart, but EPA and DHA are found in fatty fish They have a more direct effect on heart health than ALA. Therefore, it is important to include fatty fish in the diet.
Benefits of Omega 3
The beneficial effects of omega 3 fatty acids on health are mainly due to their anti inflammatory action,
- They reduce the risk of atherosclerosis, which is caused by the accumulation of atheromatous plaque (primarily caused by cholesterol) in the arteries. Atherosclerosis is associated with chronic inflammation of the blood vessels. This can cause clots to form in blood vessels or burst and lead to heart attack or stroke.
- reduce migraines, A study from the National Institute on Aging and the University of North Carolina showed that the anti-inflammatory action of omega 3 reduces the frequency and intensity of migraine attacks.
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How much Omega 3 do you need per day?
Experts recommend that a Daily intake of approximately 500 mg of EPA and DHA for healthy people. According to the American Heart Association and other organizations, people coronary heart disease should be consumed 1,000 mg of combined EPA and DHA per day, while people excess triglycerides must take 2,000 to 4,000 mg per day.
The fish that protects the heart the most
These are the fatty fish that have the highest omega 3 content per 85 gram serving. Harvard experts recommend including these in your diet to get your daily dose of this nutrient.
More than 1,000 mg Omega 3:
- Atlantic Salmon and King or Chinook Salmon
Between 500 and 100 mg Omega 3:
- Pink, sockeye, and coho salmon (also known as Pacific or silver salmon)
- albacore tuna
Between 250 to 500 mg of Omega 3:
- A type of fish
- Canned White Tuna.
Less than 250 mg Omega 3