Oily fish like salmon, tuna and mackerel, is rich in both common omega-3 fatty acids ( EPA and DHA). Participants involved in the new study who habitually consumed oily fish reduced their risk for experiencing heart attacks and strokes by approximately 16% compared with those who did not eat oily fish.
Eating this kind of fish every week could be a game-changer for your health
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According to the authors, trout, salmon, sardines, anchovies, pilchards, kippers, eels, whitebait, mackerel, herring, and tuna provide the most abundant sources of omega-3.
Whitefish, on the other hand, which is less oily and therefore distributes omega-3 less effectively throughout tissue, is a good source for low-fat protein and minerals.
Both whitefish and oily fish are excellent ways to receive vitamin B12 and vitamin D, Iron, in addition to other minerals like selenium, zinc, and iodine.
“There is a significant protective benefit of fish consumption in people with cardiovascular disease,” says lead co-author Andrew Mente, associate professor of research methods, evidence, and impact at McMaster, in a media statement.
“This study has important implications for guidelines on fish intake globally. It indicates that increasing fish consumption and particularly oily fish in vascular patients may produce a modest cardiovascular benefit.”
Omega-3s are also integral for optimal eye and bone health, liver fat reduction, and inflammation.
Independently conducted research has suggested that those who receive sufficient amounts of omega-3’s evidence a decreased risk for cancer and the development of mental disorders like anxiety and depression.
Overall, most health organizations recommend a minimum of 250–500 mg combined EPA and DHA each day for healthy adults. Based on the findings from the new report, clinicians may advise populations suffering from cardiovascular illness to increase their daily intake.