I only eat fish, no chicken, no turkey, just fish. I get all my protein from fish and egg whites. Jack LaLanne, fitness guru

Large-scale epidemiological studies and clinical trials suggest that people at risk of coronary heart disease benefit from consuming omega-3 fatty acids from plant and marine sources. Inuit Eskimos inhabit the arctic regions of Alaska, Greenland, and the Northwest Territories of Canada and Nunavut. They traditionally consume large amounts of fish, whale and seal. Several researchers have attributed this diet to their lower rates of heart disease. Japan has a large number of centenarians. Many of the most celebrated centenarians are from Okinawa. The legendary longevity of this island has been partly attributed to the local diet and lifestyle. And the diet is rich is fish. Fish contains large amounts of omega-3 fatty acids.

Several scientific studies have confirmed that the consumption of fish supplements and fish oil can reduce death from heart disease. In the April 10, 2002 issue of the Journal of the American Medical Association, researchers from the Harvard School of Public Health reported that women who consumed more fish and fish oil (omega-3 fatty acids) significantly reduced their risk of heart disease. In this study, among 85,000 women enrolled in the Nurses’ Health Study, those who ate fish 2 to 4 times per week reduced their risk of heart disease by 30%, compared to women who rarely ate fish. Similarly, in a study published in the April 11, 2002 issue of the New England Journal of Medicine, researchers at Massachusetts General Hospital reported that healthy men in the Physicians’ Health Study who consumed omega-3 fatty acids had a significantly lower risk of death. And finally, researchers from Italy reported in Circulation that consuming 1 gram per day of omega-3 fatty acid supplements resulted in a significantly reduced risk of sudden death among heart attack survivors. Since then, more than 7,000 reports, including nearly 900 human clinical trials, have been published on the study of fish oil and omega-3 fatty acids. And research suggests that CHD mortality decreases by 14.6% for every 100 mg/day of EPA and DHA intake, reaching a plateau of 36% at around 250 mg/day.

The health benefits of eating fish are mainly due to its high content of omega-3 fatty acids. Oily fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon are high in omega-3 fatty acids. two types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A third type, alpha-linolenic acid, is less potent. It comes from plant sources: soybean, canola, walnut, and flaxseed and oils made from its beans, nuts, and seeds. Since 2000, the American Heart Association’s Dietary Guidelines have recommended that healthy adults eat at least two servings of fish per week.

The mechanism by which omega-3 fatty acids reduce CVD risk is multifactorial. Research has shown that they decrease the risk of arrhythmias, which can lead to sudden cardiac death, lower triglyceride levels, slow the rate of atherosclerotic plaque growth, slightly lower blood pressure, and stabilize blood clotting mechanisms. . They also positively affect arterial endothelial function.

“I like to fish. Fishing is always a way to relax.” Actor Tom Felton. Eating fish also has other benefits. Eating fish can also help with asthma and certain types of cancer. Omega-3 oils play an important role in the development of our brain. Seafood contains a large amount of essential minerals: iron, zinc, iodine and selenium. Fish is a good source of vitamins that help maintain healthy nerve tissue, strong bones and teeth, and a radiant complexion. Fish is low in fat and a good source of protein, essential for the healthy growth and maintenance of muscle and body tissue. Shellfish like oysters are reputed to act as an aphrodisiac!

“Give a man a fish, and he can eat for a day. But teach him to fish, and he’ll be dead of mercury poisoning in three years.” -Charles Hass. However, recent concerns about mercury and environmental toxins have clouded the potential clinical benefits of fish oil. The FDA advises that mackerel, shark, swordfish and tilefish from the Gulf of Mexico have the highest mercury content. These are to be avoided. However, almost all fish and shellfish contain trace amounts of mercury. The risk for most people is minimal. However, pregnant women should be careful. Last year, the FDA said that pregnant women should not eat some types of fish, including king mackerel, because of the risk of mercury toxicity to the fetus. If you take fish oil capsules, remember, don’t exceed 3 grams of omega-3 fatty acids. High intakes can cause excessive bleeding in some people.

“Ann, Ann! Come! As fast as you can! There’s a talking fish in the frying pan.” Walter de la Mare. Fish is readily available and can be eaten raw or cooked. Fish can be cooked in many ways. The usual ways include boiling, roasting, baking, frying, and steaming. Fish can also be managed. An old Polish proverb advises: “Fish, to taste good, must swim three times: in water, in butter and in wine.” Sounds delicious! So let’s eat fish, at least twice a week. Your heart will be happy. And there is plenty of it. As William Camden said: “The sea has fish for everyone.”