How many times a week should we eat fish?

The researchers conducted the study based on data from four studies of about 192,000 people. About 52,000 of them had cardiovascular disease.

The results of this study showed that people who are at risk for cardiovascular disease can prevent these diseases by consuming fatty fish regularly.

The researchers found that the cause was omega-3 fatty acids, which had a lower risk of major cardiovascular problems such as heart attacks and strokes in about one-sixth of high-risk people who ate omega-3-rich fish twice a week. Is in touch.

“Eating fish in people with cardiovascular disease is a significant preventative benefit,” said Andrew Mente, lead researcher at McMaster University in Canada.

He added: “This study has important implications for global fish consumption guidelines, which suggest that increasing fish consumption, especially fatty fish, for cardiovascular patients may have a relative cardiovascular advantage.

“People who are less at risk for cardiovascular disease can still protect themselves against cardiovascular disease by eating omega-3 rich fish, but its health benefits are lower than those at high risk,” Mante said.

The American Heart Association also recommends two servings of 100 grams of fish a week. The best option in this case is high-dose fatty fish omega-3 fatty acids. These include salmon, tuna, mackerel, lake trout, herring and sardines.

Of course, this group of hearts warns you to choose any kind of fish, but do not fry it; Because studies show that people who eat fried fish have a 48% increased risk of heart failure.

According to researchers, the main omega-3 fatty acids in fish are EPA and DHA. EPA has anti-inflammatory properties that help fight hardening and narrowing of blood vessels that can lead to a heart attack. Omega-3 fats also make the blood less prone to clotting, and high doses can help lower triglycerides, a type of blood lipid.

Researchers emphasize that fatty fish are not the only source of omega-3s. Chia seeds, flaxseed and walnuts are also good sources of alpha linolenic acid (ALA), which is considered a precursor to EPA and then converted to DHA.

The three fatty acids that make up the omega-3 family are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Alpha-linolenic acid (ALA) is found in walnuts and some plants. Two other fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fish such as salmon, including fish oils and supplements.

Source: IRNA