Many of us get a little scared when we hear the word "oil," don't we? Especially when we think about cholesterol, we try to reduce the amount of fatty foods we eat as much as possible. But did you know that not all types of oil are harmful to the body? In fact, there are also "good oils" that are essential for our body, especially for heart health. One of the foods that contains the most good oils is "oily fish."
Why is this oily fish so good for the heart?
Simply put, the main reason for this is that these types of fish are rich in a nutrient called Omega-3 fatty acids . These are the "good fats" we mentioned earlier. Unlike the unhealthy saturated fats found in meat, these Omega-3s are very valuable to our bodies.
So how do these omega-3s help our bodies?
- Reduces Triglycerides: Triglycerides are a type of harmful fat in our blood. An increase in these is a major cause of heart disease. Omega-3 can significantly reduce these triglyceride levels.
- Reduces fatty deposits in blood vessels: Fat deposits on the walls of our blood vessels, forming "plaques," can lead to heart disease. Omega-3s help slow the rate at which these plaques form.
- Reduces inflammation in the body: Omega-3s also have the ability to control the subtle inflammatory conditions in the body that cause various diseases.
Therefore, it is very important for anyone concerned about their heart to include oily fish in their diet.
What is the scientific evidence for this?
This is not just anecdotal evidence. A large body of research has been conducted over the years to investigate the benefits of oily fish. For example, one important analysis of a number of studies found that taking omega-3s from fish oil daily can reduce triglyceride levels by between 25% and 30%.
This evidence is so strong that even world-renowned organizations like the US FDA (Food and Drug Administration) have officially approved omega-3 fatty acids (specifically EPA and DHA ) as a way to reduce the risk of heart disease. They have also allowed food products containing this nutrient to claim that they "may help reduce the risk of heart disease."
So what are these oily fish that are good to eat?
Most of the time, these are cold water fish. In Sri Lanka, we can easily find some of these fish. The table below lists some recommended fish types.
| Type of fish | The importance of us in Sri Lanka |
|---|---|
| Salmon | Rich in omega-3. Can be purchased at supermarkets. Slightly expensive. |
| Tuna / Tuna | Easily available as fresh or canned fish, it is a very good source of omega-3. |
| Sardines | Cheap, very common in Sri Lanka. Very rich in omega-3. Canned sardines are also a good option. |
| Mackerel / Kumbalawa | Another healthy type of fish that is commonly found in Sri Lanka. |
| Trout | It is as good as salmon. Although it is not common in Sri Lanka, it can sometimes be obtained. |
| Herring | Although nutritious, it is not a common type of fish found in Sri Lanka. |
The way you cook fish is also very important!
No matter what fish you eat, if you cook it the wrong way, you can lose all the goodness. All the health benefits of fish are lost if you deep fry it.
"The way you prepare any of these foods has a big impact on your blood cholesterol levels. It's always best to grill, steam, or bake these foods." - Keecha Harris, nutritionist.
Let's see what are the good and bad methods.
| Healthier Methods | Unhealthy Methods |
|---|---|
| ✔️ Steaming | ❌ Deep Frying |
| ✔️ Grilling | ❌ Pan-frying with lots of oil |
| ✔️ Baking | |
| ✔️ Making a curry |
We all love tuna sandwiches, but they can be made healthier. You can make them with a little low-fat mayo and something more nutritious, like whole wheat bread.
How much fish should you eat per week?
The current recommendation from nutritionists is to eat at least two servings of fish per week . One serving is usually about 85-100 grams. Simply put, a piece of fish the size of your palm.
The most important thing is to choose a type of fish that you really enjoy eating. Then it will be easier to make it a habit.
The American Heart Association recommends getting at least one gram of EPA and DHA per day, especially if you have heart disease , from fish if possible. However, if you have heart disease, it's important to talk to your doctor about this and follow his or her advice.
What do you do if you don't like eating fish?
There are some people who don't even like the smell of fish. There's no point in trying to force-feed them fish. Fortunately, there are other ways to get omega-3s.
- Walnuts
- Flaxseed
- Canola oil
- Omega-3 enriched eggs
You can try adding these things to your diet.
Other important things to remember
- Think about calories too: Although "oily" fish contain healthy fats, they are also high in calories. So eating too much can lead to weight gain. But the truth is, most people in our country don't even eat the recommended amount of fish. So there's nothing to worry about.
- Be aware of toxins: Some types of seafood, especially large fish like tuna, can contain heavy metals like mercury . Fish like salmon can also contain toxins like polycyclic aromatic hydrocarbons (PCBs) . This risk is especially high for pregnant women, women trying to get pregnant, and young children. If you fall into one of these categories, be sure to ask your doctor about what types of fish are safe to eat and how much.
Take-Home Message
- Omega-3 fatty acids found in oily fish (such as sardines, tuna, and salmon) are very beneficial for heart health.
- Try to eat at least two servings of fish per week (a palm-sized piece per serving).
- When cooking fish, avoid deep frying. Instead, use healthier methods such as steaming, grilling, or poaching/brining.
- If you have heart disease or are a pregnant mother, talk to your doctor about your diet and get proper advice.
- If you don't like eating fish, choose other foods that contain omega-3, such as walnuts and flaxseeds.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න