Which would you rather have for supper – fish or hamburger? Many, I hope, will choose the former. There are two facts that make fish a heart-healthy choice: (1) It will deliver high-quality protein as rich in B vitamins as landlubber protein is; and (2) it will also contain hardly any of the saturated fat that elevates cholesterol levels.
But seafood also happens to be the best dietary source of omega-3 fatty acids, a special type of polyunsaturated fat that protects you from heart disease in many ways. Recent studies likewise indicate that the fatty acids found in fish seem to have a positive effect on medical problems other than cardiovascular disease. Medical records reveal that the omega-3 fatty acids found in fish have a long list of beneficial effects on the heart, and may also alleviate or even prevent certain conditions:
– Blood clotting. The tendency of blood to readily form clots increases heart attack risk. The omega-3 fatty acids in fish inhibit this action – especially when the fish is eaten as part of a low-fat diet.
– Triglycerides. The risk of heart disease rises when triglyceride levels of the blood are elevated. Omega-3s lower those levels.
– Endothelial damage. Studies are beginning to suggest that damage to the arteries increases cardiovascular risk. Omega-3s are thought to lessen that risk.
– LDL cholesterol. This harmful type of cholesterol is linked to an increased risk of heart attack. A recent study found that a diet high in fish lowers levels by as much as 40 percent.
– Blood pressure. People with elevated levels are at great risk for stroke and heart disease. Omega-3s tend to lower blood pressure, at least temporarily.
– Inflammatory diseases. Rheumatoid arthritis, unlike osteoarthritis, is an autoimmune disease marked by inflammation of the joints. Studies show that the fat from fish may decrease morning stiffness and swelling associated with the ailment. People with Crohn’s disease, an intermittent inflammation of the bowels, and psoriasis, a skin disease, may possibly benefit as well.
– Breast cancer. In animal studies, omega-3s have inhibited similar tumors. Scientists agree that it’s too early to recommend eating fish to prevent breast cancer, but in a small-scale human study, intake of omega-3s appears to have increased the amount of beneficial fatty acids in breast tissue.
– Abnormal fetal development. In the last trimester of pregnancy, an omega-3 fatty acid that is essential to brain and eye development is laid down in the brain membranes of a fetus. Infants born prematurely don’t receive an adequate supply of this crucial fatty acid.
All told, the benefits of eating fish can account for a dramatic reduction in the risk of serious heart problems. Several studies found that eating as little as one or two servings of fish a week significantly lowers risk. One study of nearly 2,000 men reported that those who ate an average of just two servings of fish a week – that adds up to about 7 ounces (200 grams) of fish – cut their risk of dying from a heart attack almost in half.