Current research indicates that substituting ‘oily’ fish for red meat just once per week can be one of the best dietary changes you can make for your health. In fact, consuming just two servings (approximately 270 grams) of fish a week can reduce the risk of heart disease by almost a third. Oily fish (such as salmon, herring, mackerel and trout) are widely considered to be nature’s own nutrient-dense super food as they are low in fat and a rich source of iron, protein, vitamin B-12 and omega-3 oils. Here are eight great reasons why you should be including more fish in your weekly diet:
Reduce the risk of heart disease
The results of a recent clinical trial published in the American Journal of Physiology have proven a direct correlation between people with higher levels of fish oil and lower stress levels on the heart. The study demonstrated that participants who substituted fish oil for olive oil had reduced levels of triglycerides in the blood (a chemical commonly associated with causing heart disease). In addition, the omega-3 oils have been shown to help reduce blood clots and inflammation, lower blood pressure and boost good cholesterol, reducing the risk of stroke and other cardio vascular diseases. Bake or grill the fish, but don’t fry.
Reduce tissue inflammation
The high levels of omega-3 oils found in fish help to reduce tissue inflammation, thereby alleviating some of the symptoms of inflammatory conditions such as autoimmune diseases, psoriasis and rheumatoid arthritis. In addition, the anti-inflammatory effects of fish oil have been shown to promote overall cardiovascular health as well as increasing lung capacity. This is good news for asthma sufferers, who are 31% less likely to reach for the inhaler during exercise when they are exposed to a fish-oil rich diet.
Recent research has indicated that including oily fish in the weekly diet, particularly in the case of young children, is likely to decrease the risk of developing asthma throughout their lives. Consider eating asparagus with salmon at least once a week. Asparagus has incredible anti-inflammatory effects and it’s an excellent source of antioxidants.