lautnusantara.com Indonesia is one of the maritime countries that has abundant marine wealth. It is no wonder that fish are often served as a side dish for everyday rice meals. In addition to being easy to obtain, this seafood is rich in various important nutrients such as omega 3 fatty acids, high quality protein, and various vitamins (one of which is vitamin D) and other minerals needed to maintain body health. Well, did you know that getting used to eating fish twice a week can help maintain heart health?

Reasons why eating fish can be healthy for your heart

Fish is one of the best sources of omega-3 fatty acids, which are essential for the body and brain. In the journal Circulation published in 2002, the American Heart Association (AHA) stated that eating fish high in omega-3 twice a week helps reduce the risk of heart failure, coronary heart disease, heart attack, and ischemic stroke Eric B. Rimm, Sc.D., professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health in Boston and one of the study's authors, said that fish is a healthier source of protein than meat, which is rich in saturated fat This is supported by another study that proves that replacing three percent of protein from processed meat with fish can reduce the risk of death from heart complications or stroke by 31 percent. This is because meat contains saturated fat which, if consumed in excess, can increase bad cholesterol levels to cause plaque in the arteries (atherosclerosis) which can trigger various heart diseases. Plus, about 40% of people have low levels of vitamin D in their bodies. This can trigger the risk of heart disease, diabetes, dementia, and autoimmune diseases. Vitamin D is usually obtained from exposure to sunlight, but fish can also be a good source of vitamin D for the body.

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Benefits of omega 3 fatty acids for the heart

Quoted from healthline, the various benefits of omega 3 fatty acids for heart health are:

• Reduces triglyceride levels (fats other than cholesterol) by 15 to 30 percent.
• Lowering blood pressure in hypertensive people.
• Increase HDL or good cholesterol levels in the body.
• Protects arteries from damage and prevents plaque buildup that can clog and harden arteries.
• Reduces the production of several substances that cause inflammation.

However, you cannot replace fish with fish oil supplements that also contain omega 3. This is because there are no research results that prove that fish oil supplements have the same benefits as eating fish directly.

Make sure to cook fish the right way.

The AHA recommends eating two 100-gram servings of fish each week. Almost all fish contain good nutrition, but salmon, mackerel, herring, trout, sardines, albacore tuna, anchovies, and catfish contain more omega-3 fatty acids than other fish. Therefore, try to consume various types of fish to get maximum benefits for your heart health. However, also pay attention to how to cook it. This is because the wrong way of cooking can affect the nutrients in it. A study conducted on 90 thousand Americans found that people who ate fried fish once a week had a 48 percent higher risk of heart failure compared to those who ate fish without frying it. In addition, the omega-3 content of fried tuna can decrease by 75% -80%. The same thing happens with salmon, the vitamin D content can also be reduced by half if fried. Compared to frying it, here are various ways to cook fish that are recommended to maintain the integrity of its nutrients.

Read to : 5 Amazing Health Benefits of Eating Anchovies

Boiling and steaming

Boiling and steaming are cooking methods that use water or other liquids such as broth during the cooking process. Both of these cooking methods do not use added oil so they do not add calories and the good fat content in the fish is maintained. Both also use lower temperatures compared to other cooking methods. This helps maintain the integrity of nutrients and minimizes the formation of harmful chemicals that cause cancer.

Boiling and steaming

Baking is a cooking method that involves heating fish until brown with a little oil. Several studies have shown that compared to frying and microwaving, grilling only removes a small amount of omega-3 fatty acids from fish. Grilling also maintains the vitamin D content in fish. Use olive oil in the grilling process because it is much healthier than regular cooking oil.

What are you waiting for, don't delay a good thing that can bring important benefits to your health. Instill the habit of eating fish in family members and those closest to you for better heart health.

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