If you’re a fan of tuna melts and baked salmon fillets, this should be great news for you! According to an article from the Mayo Clinic, Eating fish twice a week can reduce your risk of heart disease. All you need is two servings of fish and you will get the heart-healthy benefits right away. Here’s why fish can help you avoid heart disease. For more healthy tips, check out our list of the 7 Healthiest Foods You Should Eat Right Now.
The reason fish is considered the only dinner to avoid heart disease is because of its rich omega-3 fatty acids. Fish is full of healthy unsaturated fats (omega-3 fatty acids) that help reduce inflammation throughout the body. According to the American Heart Association (ACA), inflammation causes damage to your blood vessels that can lead to cardiovascular disease.
While there are many foods out there that are also high in omega-3 fatty acids (like these 26 best omega-3 foods to fight inflammation), fish is still considered one of the best to eat on a regular basis. According to the JAMA network, a higher consumption of fish and omega-3 fatty acids is associated with a lower risk of coronary artery disease (CHD) in both men and women.
Fish generally contains more omega-3 fatty acids than any other food. In half a fillet of wild-caught salmon, you get a whopping 3,428 milligrams of omega-3 fatty acids. This is three times the amount you would get even on an omega-3 supplement pill.
All you need is two servings of fish per week, according to the Mayo Clinic and the AHA. A serving of fish would be considered 3.5 ounces of cooked fish or 3/4 cup of flake fish. Some of the easiest to catch include salmon, mackerel, herring, lake trout, sardine and tuna.
Incorporating fish into your dinner is probably easier than other omega-3-rich foods (like flaxseed or hemp seeds). To make sure you are eating enough fish during the week, you can follow the Mediterranean diet. According to the US News & World Report, it is considered the best diet for weight loss and general health. While the majority of the Mediterranean diet comes from whole-food plant-based foods (such as fruits, vegetables, and legumes), fish and seafood are the second largest food category in the Mediterranean diet. Here are 9 things to know before starting the Mediterranean Diet.
While foods rich in omega-3s work well with your diet and are considered great for preventing heart disease, cooking fish for dinner on a regular basis is a lot easier to manage. Especially when you have a list of recipes to refer to when you want to cook fish for dinner, such as: B. one of our 61 best recipes for healthy fish.