Omega-3 shield for heart health: How much fish should we consume?
Omega-3 fatty acids, which act as a shield in protecting the heart, are an indispensable part of a healthy diet. In this context, experts recommend consuming fish twice every week.
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Heart Health Week, celebrated in the second week of April every year, reminds us that we need to review our dietary habits to protect our heart, which works tirelessly throughout our lives. Experts point to the strategic importance of certain food groups in addition to a balanced diet and regular physical activity for protection against cardiovascular diseases.
THE PROTECTIVE EFFECT OF OMEGA-3 ON THE HEART
Omega-3 fatty acids, which act as a shield in protecting the heart, are an indispensable part of a healthy diet. These fatty acids, which are found abundantly in seafood, are essential components that must be obtained from external sources because they cannot be produced by the body.
Scientific analyses and academic studies reveal the following positive effects of regular Omega-3 intake on cardiovascular functions:
Balancing Blood Fats: It helps lower triglyceride levels in the blood thanks to the EPA and DHA fatty acids it contains.
Vascular Health: It supports vascular elasticity and contributes to the efficient functioning of the circulatory system.
Risk Reduction: It plays a role in preventing critical problems such as vascular occlusion by reducing the risk of blood clot formation.
TUNA: A SOURCE OF BOTH PROTEIN AND SELENIUM
Among the types of fish recommended to be consumed at least two portions per week, tuna stands out with its nutrient density. In addition to being low in calories and containing high-quality protein, tuna is also very rich in selenium, which supports immunity, and vitamin B12, which is critical for the nervous system.
RECOMMENDATIONS FROM EXPERTS
For a healthy heart, it is recommended to pay attention to the following points in your nutritional routine:
Variety: Choosing options in its own juice (light) or in olive oil instead of products stored in oil when consuming fish provides calorie control.
Regularity: To benefit from the protective effect of Omega-3, consumption must be made a weekly habit rather than a one-time occurrence.
Holistic Approach: The effect of fish consumption on heart health is maximized when supported by low salt intake and high vegetable consumption.