Eat fish twice a week to avoid heart disease

    Abdulaziz Sobh

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    The heart group has recommended for a long time that people eat fish, preferably fat varieties, once or twice a week. Now he is reaffirming that advice based on additional evidence that fish helps prevent heart disease.
    Specifically, adults should strive for two 3.5-ounce servings of fish each week, the American Heart Association (AHA) said. The best options are blue fish with large doses of omega-3 fatty acids. Options include salmon, albacore tuna, mackerel, lake trout, herring, and sardines. Whatever you choose, just do not fry it, the group warned. That's because studies have found that fried fish lovers have an increase in heart failure rates. The main omega-3 fatty acids in fish are EPA and DHA, said Sonya Angelone, a registered dietitian, and spokesperson for the Academy of Nutrition and Dietetics. EPA has anti-inflammatory effects that can help counteract the hardening and narrowing of the arteries that can lead to a heart attack, Angelone said. Beyond that, he said, omega-3 fats can also make blood less prone to clotting, while high doses can help reduce triglycerides, a type of fat in the blood. Bluefish is not the only source of omega-3, said Angelone, who did not participate in the AHA recommendations. "Chia seeds, flax seeds, and nuts are good sources of alpha-linolenic acid (ALA), which is a precursor to EPA, which then converts to DHA," said Angelone. The problem, he added, is that only a small amount of that ALA becomes. And the variants of a person's gene help determine that conversion. Conversely, the heart association noted, 4 ounces of salmon each week would provide adults with the recommended daily intake of omega-3, which is around 250 milligrams. The last association council with the heart does not differ from its previous recommendations, issued in 2002. But now there is much more evidence to back it up. Eric Rimm, a professor at the Harvard School of Public Health, is the lead author of the AHA report, published May 17 in Circulation."Scientific studies have established the beneficial effects of eating seafood rich in omega-3 fatty acids, especially when it replaces less healthy foods, such as meats that are high in saturated fat that clog the arteries," Rimm said in a statement. of the AHA. Several large studies have found that people who eat fish at least once a week have moderately lower risks of heart attack, stroke, heart failure and sudden cardiac death, according to the new report. In two large studies of EE. The replacement of only 3 percent of the protein calories in processed meat with seafood protein was linked to a 31 percent reduction in the risk of dying from heart complications or stroke. Therefore, it seems key to replace red or processed meat, or other unhealthy food, with fish, advised the association of the heart. Except, maybe, if that fish is fried. Two studies involving more than 90,000 Americans found that people who ate fried fish at least once a week was up to 48 percent more likely to develop heart failure than those who rarely fry their seafood. Fish can even benefit people who have already suffered heart problems, said the Heart Association. A study of survivors of a heart attack found that those who were told to eat fish twice a week were 27 percent less likely to die in the next two years, compared to those who received only standard care. Seafood contains mercury, the AHA said. And pregnant women and young children should avoid certain large fish with a high mercury content, such as shark, swordfish, and pike. But for most adults, the benefits of eating fish outweigh any potential damage associated with mercury, the Rimm team said. If you do not like fish, are fish oil supplements a good substitute? No, according to the AHA. In a previous report, the group said that supplements are not recommended to prevent heart disease, due to a lack of evidence that they work.