Consuming fish rich in omega-3 at least twice a week helps reduce the risk of cardiovascular disease thanks to its ability to lower blood pressure, reduce triglycerides and fight inflammation of blood vessels.
Although basa fish is not as high in omega-3 as salmon or mackerel, it still provides about 200300 mg EPA and DHA in each 100g serving a relatively heart-healthy level if combined with a reasonable diet.
How to prepare Basa fish for your diet
The cooking method has a big impact on nutritional value and cardiovascular health. According to research, greasy fried fish can lose more than 70% of omega-3 and increase the saturated fat content - the type of fat associated with atherosclerosis.
Therefore, the World Health Organization recommends processing fish by steaming, non-oily grilling, fat-free pan or warehouse with less salt to retain nutrients without increasing the burden of bad fat on the body.
Steamed basa with vegetables, seasoned and served with brown rice or whole grains is a good suggestion for meals for people at risk of cardiovascular disease.
It is necessary to limit the use of fish sauce, oil, and seasoning powder containing high sodium, because excess salt can increase blood pressure - a major risk factor for heart disease.
Basa can become an important part of a heart-healthy diet if it is processed healthily - prioritize steaming, light grilling, limiting fat and salt - to maximize omega-3 benefits and protect long-term cardiovascular health.
