Salmon, mackerel, sardines and herring are rich sources of omega-3 fatty acids nutrients that have been shown to reduce triglycerides and LDL (bad cholesterol), while increasing HDL (good cholesterol). According to research from the American Heart Association, eating fatty fish at least twice a week can reduce the risk of cardiovascular disease.
However, housewives should note what this organization emphasizes. That is how to cook fish very important. Baking, steaming, or boiling methods help keep omega-3 levels intact, while frying can lose this benefit, even causing harm.
A study published in the Journal of the American Dietetic Association showed that fried fish reduces EPA and DHA (the two main forms of omega-3) by 70%, while increasing trans fat a fat that increases LDL and the risk of atherosclerosis.
The World Health Organization also recommends limiting the consumption of fried foods, especially reusable oils, as they can contain free radicals that cause inflammation.
Combining fatty fish with vegetables and natural spices (ginger, turmeric, garlic) when processed will help increase anti-inflammatory and stabilize blood lipids. Steep or baking at a moderate temperature helps retain nutrients and avoid the formation of harmful oxidants.
Housewives who want to make the most of the benefits of fatty fish in reducing blood fat should prioritize cooking methods such as steaming, baking or boiling, while avoiding frying to protect cardiovascular health effectively and sustainably.
