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Fish is a great dietary addition, it is low in calories, rich in protein and omega-3 fatty acids.
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For all the fans of fish fillets like tuna and salmon, we have good news. According to a published article by the Mayo Clinic, eat fish twice a week can reduce the risk of heart disease. Today we all want to eat healthier, it is well known that it is the most powerful tool to prevent chronic diseases, living longer and losing weight.
This year the Mediterranean diet which has been ranked for the fourth consecutive year as the most sustainable long-term option to benefit weight loss and optimize health. It specifically proposes the consumption of fish and shellfishat least a couple of times a week. In fact they are considered one of the best and healthiest alternatives to consume proteins of animal origin.
According to the research work headed by the renowned Mayo Clinic, the only thing that is need are two portions of fish to reap the immense benefits for your heart almost immediately. More specifically, the researchers found that fish is a unique food for dinneras it has the power to reduce the risk of heart disease. And the reason is simple, fish is one of the most rich Omega-3 fatty acids, in fact it is full of these healthy unsaturated fats.
Omega-3 fatty acids are known to be of great help in rEducate inflammation throughout the body. According to information released by the American Heart Association, inflammation has to be associated with damage to blood vessels and this is a direct cause of various cardiovascular diseases.
While there are many foods that are also rich in omega-3 fatty acids, fish is considered one of the better and more accessible sources. According to information released in JAMA, higher consumption of fish and omega-3 fatty acids has been associated with a lower risk of coronary heart disease (CHD) in both men and women.
Complementary to this, according to information released by Cleveland Clinic, fish is a protein of high biological value and is low in fat. Fish is not only full of omega-3 fatty acids, it contains superb levels of vitamins like D and B2 (riboflavin). It is also rich in calcium and phosphorus, and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. In addition, the American Heart Association adds to these benefits and recommends eat fish at least twice a week as part of a healthy diet. Fish is packed with protein, vitamins and nutrients that can lower blood pressure and are also protective of the cardiovascular system, helping to reduce the risk of heart attack or stroke.
It’s no exaggeration, the fish usually contains more omega-3 fatty acids than any other food. For more context, in just half wild salmon fillet, you will get 3428 milligrams of omega-3 fatty acids. If you do not understand anything about proportions, imagine that it is triple the amount you would get from consuming an Omega 3 supplement.
Therefore, the Mayo Clinic and the American Heart Association agree that the only thing we need to protect heart health at another level is eating two servings of fish a week. A fish portion This is the equivalent of 3.5 ounces of cooked fish or 3/4 cup of flaked fish. Go for seasonal fish variants, which are usually the freshest alternatives. The most recommended variants by nutritionists are salmon, mackerel, herring, lake trout, sardines, and albacore.
Don’t be afraid to integrate it as a important element in cena, the reality is that it is very easy and versatile. More than you think! You can prepare it on the grill, in ceviche, in the oven and in all kinds of stews. You will see that it ends up being easier compared to other foods rich in omega-3s.
Pro bet Mediterranean preparations, distinguished by the use of extra virgin olive oil, abundant vegetables, nuts and seeds. Avoid breading or weathering it, to get all its benefits and avoid excessive calorie intake. Remember that fish will not only be of great help to avoid heart disease, is a great ally to improve brain and cognitive function, balances the nervous system and benefits weight loss. Go ahead and create the healthiest and most colorful dinners! You will only get benefits.