If you are concerned about your heart health, eating at least two servings of fish each week may help lower your risk of heart disease.
For many years, the American Heart Association has advised consumers to eat unsaturated fat-rich fish at least twice a week. Omega-3 fatty acids are the unsaturated fats found in fish. The omega-3 fatty acids and other nutrients found in fish may boost heart health and lower the chance of dying from heart disease.
Read on to learn how to manage these issues by eating a healthy quantity of fish.
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What Exactly Are Omega-3 Fatty Acids, and Why Are They Beneficial to Your Heart?
Omega-3 fatty acids are unsaturated fatty acids that have been shown to lessen inflammation throughout the body. Inflammation in the body can cause blood vessel damage, leading to heart disease and strokes.
Omega-3 fatty acids may help heart health in the following ways:
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- Triglyceride reduction
- Lowering blood pressure
- Controlling blood clotting
- Reducing the risk of strokes and heart failure
- Getting rid of irregular heartbeats
Eating at least two meals of fish every week, preferably fish high in omega-3 fatty acids appears to lower the risk of heart disease, especially sudden cardiac death.
Most individuals should consume at least 8 ounces of omega-3-rich fish each week. A serving size is 4 ounces, which is approximately the size of a deck of cards.
Pay attention to how fish is cooked in order to get the maximum health advantages. Grilling, broiling, or baking fish, for example, is a healthier alternative than deep-frying.
It is worth noting that wild salmon has more nutrients than farmed salmon.
Farmed salmon are fed an artificial pellet-based diet rather than their natural diet of crustaceans, flies, and smaller fish that they would eat in the wild. As a result, eating hatchery salmon will not provide the same benefits as eating wild-caught salmon (and might not taste as good, either).
Without further delay, here are the three heart-healthy advantages of eating salmon:
Salmon is an Excellent Source of Vitamin B Complex
Salmon is high in all of the B vitamins, including B3, B5, B7, B6, B9, and B12. The vitamin B complex is essential for maintaining a healthy balance of all body processes. The B vitamins work together to convert food into energy, build and repair DNA, and decrease inflammation.
Salmon has the highest concentrations of vitamin B3 (niacin) and vitamin B6 of any B vitamin. Vitamin B3 aids in cholesterol reduction, whilst vitamin B6 benefits brain health. Salmon is also high in B12, which is essential for brain and neurological system function, hormone balance, and various metabolic activities.
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Salmon Benefits Cardiovascular Health
Salmon is high in omega-3 fatty acids (EPA and DHA), as well as potassium.
When paired with potassium, omega-3 and -6 fatty acids significantly improve heart health by reducing arterial inflammation, lowering cholesterol levels, and maintaining blood pressure levels. Potassium aids in blood pressure regulation and fluid retention prevention.
Regular salmon consumption can, therefore, greatly lower the risk of heart-related medical disorders such as heart attacks, strokes, arrhythmia, high blood pressure, and excessive triglycerides.
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The Protein in Salmon Can Help Repair Tissue Injuries
Salmon is a high-protein food, and our bodies require protein. Protein is a vital nutrient since it is the building block for bones, muscles, cartilage, skin, and blood.
Protein aids the body in forming and repairing tissues following an injury, preserving bone health, and maintaining muscle mass during weight reduction. It also promotes bone density and strength while maintaining a healthy metabolic rate.
Conclusion
As you now know, salmon is a protein, vitamin, and mineral powerhouse. These nutritional components of cooked wild salmon can greatly improve your heart health.
