Which fish is the most beneficial for the heart and blood vessels, and what effect do omega 3 fatty acids have?

Dieting is one of the main components of preventive measures for cardiovascular diseases (CVD). Most diets include dishes of fish origin: after all, they contain essential Omega-3 fatty acids.

Omega-3 and its derivatives are powerful anti–atherosclerotic and anti-inflammatory substances that help the body in the timely prevention of cardiovascular pathology and deterioration of blood supply to the brain. We will talk about which fish is the most useful later in the article.

How sea food affects the cardiovascular system - 6 facts

First of all, it is useful because it contains polyunsaturated fatty acids (PUFA). It is known that PUFA is not listed as an independently synthesized metabolite of the human body, therefore, it is necessary to receive them with food from outside , as irreplaceable substrates.

According to scientists, the main representative of omega-3 is alpha-linolenic acid. Eicosapentaenoic and docosahexaenoic acids are formed from alpha-linolenic acid.

It has been proven that their benefits (as a result of a number of biochemical transformations at the cell level) are as follows:

1. They favor the elimination of atherogenic lipoproteins from the blood by the liver and peripheral tissues themselves, and also increase the utilization of monocarboxylic hydroxyacids of bile with intestinal derivatives.
2. Provide good protection of myocardial cells from the onset of ventricular tachycardia (VT), a complication of which may be sudden cardiac death.
3. Lead to a decrease in blood clots and complications (due to the effect on platelets &8212; blood cells responsible for clotting).
4. Achieving the target range of triacylglycerides and lipoproteins very low density in the bloodstream according to the following biomechanism: reduce the formation of triacylglycerides and various lipoprotein particles in the liver tissue.
5. Promotes normalization of prostaglandin I2 production , which favors vasodilation and reduction of platelet aggregation.
6. Have an anti-inflammatory effect.

Which kind of fish is more beneficial?

According to scientists of the All-Russian Cardiological Society (VNOK) ANY fish food has a beneficial effect on the human body , including the fatty marine one. Although this is a controversial issue: marine representatives have more fat, but also more nutritional content than freshwater inhabitants.

Consider the most common variants:

1. Salmon family. It is known that the most abundant source of omega-3 is considered to be samples of the salmon family. Trout, salmon, pink salmon, chum salmon and sockeye salmon are well known to all, which can be bought at the grocery market and in the shopping center. The listed range differs in a different range of prices, therefore, everyone will be able to find something for themselves according to the size of their wallet in order to enrich themselves with the necessary proteins and fats, trace elements, vitamins and fish oil.
2. Halibut - the flounder family. First of all, it is a good source of easily digestible protein, polyunsaturated fats, and minerals. The price is two times lower than that of salmon.
3. Cod is an individual of the cod family. It is well known that cod is the lowest-calorie variant of the variety on the grocery market; at the same time, fish oil is extracted from it, since its meat is rated for the maximum utility coefficient. .
4. Herring is a popular type of the Russian grocery market due to its nutritional properties and low price. It has been proven that fried or baked herring has a particularly beneficial effect on the digestive tract (while there is a specific unpleasant odor), but salted or smoked herring is better neglected, since salt is not a preventive remedy for CVD.
5. Mackerel is a favorite of many due to its good nutritional qualities and moderate cost.
6. Tuna  - used as a component in rolls, sushi, wok noodles. The delicate taste is compared to veal.
7. Capelin is a small fish, from the smelt family. Capelin has been proven to have health-friendly properties and has a delicate and juicy taste when cooked properly.

More information about the sources of various fatty acids can be found in the picture below:

Below we will get acquainted with other facts about the positive effect of marine products on the human body.

See also:

TOP 10 nuts essential for heart health.

Other medicinal properties of seafood

In addition to supporting the cardiovascular system with the help of fatty acids, fish products have other positive properties:

• Iodine. Is an important component of thyroid metabolism.
• Phosphorus. Participates in the process of myelination of nerve fibers through which a nerve impulse is carried out; increases efficiency, eliminates fatigue.
• Potassium, magnesium, sodium, fluorine, copper, iron, zinc, manganese, cobalt, molybdenum - necessary for multiple organ metabolism and normal metabolism.
• Vitamins of group B (B1, B2, B6, B12), PP, N - participate in the formation of nerve tissue and regeneration of nerve cells.
• Vitamin C , which is an antioxidant.
• Fat-soluble vitamins A and D, necessary for the synthesis of the retina and vision, the functional state of the skin and sexual function.

What else should I include in my diet?

Fruits. It is well known that all fruits and vegetables, both freshly harvested from the garden and those that have undergone heat and cold treatment, are of high value for the timely prevention of CVD. Fruits and vegetables include magnesium and potassium, which contribute to the normalization of automatism and the conduction of impulses along the pathways.

1. Vegetables to strengthen the heart. It is well known that representatives of legumes are especially valuable, for example, peas, legumes, lentils. It has been proven that insoluble fiber in their composition plays a good role as an intestinal filler, preventing oncological diseases, since it binds monocarboxylic hydroxy acids and cholesterol in the intestine, contributing to their elimination from the gastrointestinal tract (found in apples, plums, berries ). It is known that 25-30 g of soluble fiber per day helps to reduce blood cholesterol by 15-20% and reduce mortality from CVD by 25%. It is advisable to exclude potatoes and other vegetable foods fried in unknown fats, potato chips.
2. According to scientists, walnuts, almonds are preferred, dried fruits. Moderate consumption should be: pistachios, hazelnuts. Exclude: coconut, salty. The ideal option is Amosov's medicinal paste.
3. Dairy products (skimmed milk, low-fat cheeses, cottage cheese 0 &8212; 1%, egg white). Exclude: whole milk, cheeses, fermented dairy products with a fat content of > 2.5%, as they contain calcium, which provides the contractility of myocytes.
4. Drinks. Recommended: green and black tea, black coffee, juices, fruit drinks, compotes (without sugar).
5. Linseed and olive oil (contains omega – 3, the effect is described above).
6. Bitter chocolate.
7. Turmeric.

Also pay attention to the infographic:

Recommendations of cardiologists

Cardiologists recommend meat replacement with a high content of lipids and gastronomic meat products for fish dishes or poultry, cooked in the oven or steamed, legumes.

It is known that Eating > 400 grams of fruits and vegetables per day contributes to the primary, secondary and tertiary prevention of heart diseases. Recall, there is 9 vegetables and fruits , the most beneficial for the heart .

However, it is important to observe moderation in the consumption of any food, as excessive consumption of food is undesirable.

Interesting video

Finally, check out the video on the topic:

Conclusion

It is well known that eating fish has a good effect on the functioning of the cardiovascular system and the brain. Fish products are a low-calorie component of a variety of dietary menus, thanks to which the body keeps in good shape and stays on the wave of health.