Here are 5 types of fatty fish you should eat regularly to improve your health and effectively reduce visceral fat.
Salmon
Salmon is a rich source of omega-3 fatty acids, which help reduce inflammation and regulate insulin levels. Research from the Journal of Nutrition shows that consuming salmon twice a week reduces visceral fat by 10-15% after 12 weeks.
In addition to omega-3s, salmon also contains high-quality protein and vitamin D, which aids in weight loss and maintaining muscle mass.
Mackerel
Mackerel is one of the fish highest in omega-3s, with about 2.6g of omega-3s per 100g of fish.
According to the American Heart Association, mackerel not only helps reduce visceral fat but also improves heart health by reducing bad cholesterol (LDL) levels and increasing good cholesterol (HDL).
Eating mackerel at least 1-2 times a week is significantly effective in controlling weight and excess fat.
Sardines
Sardines are small fish that are rich in nutrients, especially omega-3s, calcium, and vitamin B12. A study from the Journal of Lipid Research found that the omega-3s in sardines can reduce visceral fat accumulation and improve metabolic health.
Furthermore, sardines contain less mercury than larger fish, making them safe for regular consumption.
Herring
Herring is a fatty fish rich in omega-3s, vitamin D, and selenium. According to the European Journal of Clinical Nutrition, herring not only helps reduce visceral fat but also helps balance hormones, especially reducing the hormone cortisol - a factor related to fat accumulation.
Herring can be prepared simply by grilling, steaming or making salad to retain its nutritional value.
Tuna
Tuna is high in protein and omega-3s, which help boost metabolism and reduce visceral fat. According to the National Institutes of Health (NIH), consuming tuna at least three times a week can significantly reduce the risk of chronic inflammation and improve cardiovascular function.
Canned tuna in water is also a convenient and healthy option when served with salads or whole wheat sandwiches.
Benefits of omega-3 in fatty fish:
Research from the Harvard T.H. Chan School of Public Health highlights that omega-3 fatty acids play a role in reducing inflammation, improving insulin sensitivity, and enhancing lipid metabolism, thereby effectively reducing visceral fat. In addition, omega-3 also helps reduce the risk of heart disease, supports brain health, and improves mood.
Notes when consuming fatty fish:
Portion control: You should consume 2-3 meals of fatty fish per week, equivalent to 150-200g per meal.
Choose fresh fish and low in mercury: Prioritize small fish such as sardines and herring, avoid eating too much tuna.
Combine a healthy diet: Reduce processed foods, sugar and refined starches to increase visceral fat loss.
