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The Ultimate Guide to Heart-Healthy Fish: 4 Varieties to Reduce Your Risk of Heart Attack

15 September, 2024

Dr. Liu Boren highlights the health benefits of fish, which are rich in Omega-3 fatty acids, including DHA and EPA. These nutrients are known to potentially aid in cancer prevention and support brain health and vision. Among the various types of fish, Liu Boren recommends prioritizing smaller to medium-sized fish such as salmon, mackerel, herring, and sardines due to their abundant supply of healthy oils.

Four Types of Fish, from Premium to Affordable, That Are Good for Your Health

+ Salmon

Research from the Harvard T.H. Chan School of Public Health has shown that salmon, rich in Omega-3 fatty acids, helps improve blood cholesterol and blood pressure. Salmon is an excellent source of protein, healthy fats, carbohydrates, unsaturated fatty acids, and DHA, all of which are beneficial for cardiovascular health. It helps reduce inflammation, lower blood pressure, improve blood clotting, prevent strokes, and regulate heart rhythm.

Consuming salmon regularly on a weekly basis can help reduce the risk of cardiovascular diseases.

Salmon. (Illustrative image)

+ Mackerel

Mackerel is an excellent source of vitamin B12, which is beneficial for overall health and cardiovascular well-being. It also provides niacin, iron, vitamin B6, riboflavin, magnesium, phosphorus, folate, and selenium. Additionally, mackerel can be a rich source of vitamin D for the body.

A study at McMaster University involving 192,000 individuals from 58 countries, including 51,000 cardiovascular patients, found that consuming a minimum of 175g of fatty fish per week (equivalent to 2 servings of fish) reduced the risk of sudden death and overall mortality by 21% and 18%, respectively. It also lowered the risk of cardiovascular events such as heart attacks and strokes by 16% over the next ten years.

+ Herring

Herring is particularly rich in Omega-3 fatty acids, vitamin D, vitamin B12, and protein. It contains high levels of DHA and Omega 3 oils. Additionally, the calcium, selenium, vitamin B6, and potassium in herring support bone and cardiovascular health.

The high cholesterol content in herring is beneficial as it helps remove bad cholesterol from the body, thereby reducing the risks associated with cardiovascular diseases. Herring oil helps reduce fat cells in the body, preventing high blood lipid levels, fatty liver, and diabetes.

Herring. (Illustrative image)

+ Sardines

Sardines are an excellent source of Omega-3 fatty acids, which help lower triglyceride and unhealthy cholesterol levels in the blood, promoting a healthy cardiovascular system. They are high in protein, low in fat, and their Omega-3 acids help neutralize body fat.

Types of Fish to Consume in Moderation

Consuming large amounts of fish with high mercury content can lead to mercury accumulation in the body. While small amounts of mercury are not harmful to most adults, they can be detrimental to the brain and nervous system development of fetuses and young children. Therefore, it is advisable to limit the consumption of fish with potentially high mercury content.

It is important to note that mercury occurs naturally in small quantities in the environment, but pollution from factories and other industries can increase mercury levels in lakes, rivers, and oceans. As fish feed on this contaminated prey, they accumulate mercury in their bodies. Larger fish that occupy higher positions in the food chain tend to have higher mercury levels as they feed on smaller fish. The longer a fish lives and feeds, the more mercury it is likely to contain. Fish that may have higher mercury levels include shark, swordfish, king mackerel, and tilefish.

Frequently asked questions

Fish is an excellent source of omega-3 fatty acids, which have been shown to reduce inflammation in the body and lower the risk of heart disease. Eating fish regularly can help lower triglyceride levels, reduce blood pressure, and improve artery function.

There are several varieties of fish that are particularly heart-healthy. These include salmon, sardines, mackerel, and tuna. These fish are rich in omega-3 fatty acids and have a range of other nutrients that can benefit overall health.

It is recommended to eat fish at least twice a week, particularly the varieties mentioned above. This can help ensure you get enough omega-3 fatty acids and other nutrients to support heart health.

While fish is generally considered a healthy food, there are some potential concerns. Certain types of fish may contain high levels of mercury or other contaminants, so it’s important to choose fish that are low in mercury and to vary your fish intake. Also, some people may have allergies or sensitivities to fish, so it’s always important to listen to your body and consult a healthcare professional if you have any concerns.

Yes, eating fish has been linked to a range of other health benefits. It can support brain health, improve joint health, and even contribute to a healthier complexion. Fish is also a great source of lean protein, vitamins, and minerals, making it a nutritious addition to any diet.