Fatty fish such as salmon, mackerel, sardines, herring or tuna are considered foods that support metabolic health thanks to their rich omega-3 content.
Many studies show that omega-3 has the ability to reduce inflammation, improve insulin sensitivity and regulate lipid metabolism - factors directly related to visceral fat accumulation. However, for eating fatty fish to really help reduce visceral fat, the selection and processing method plays a very important role.
First of all, prioritize naturally fatty fish over industrial fish because they often have a higher EPA and DHA ratio. These two active ingredients help reduce blood triglycerides and limit fat storage around the liver, heart and other internal organs. The ideal frequency is 23 meals/week, equivalent to 250500g of fatty fish, just enough for the body to absorb omega-3 without consuming too much energy.
Second, the processing method can determine the fat loss effectiveness. Oily fried or creamy fish dishes can increase bad fat and calorie intake, neutralizing the benefits of omega-3. Instead, steam, pan with less oil, and baking. Keeping the structure of fish meat helps reduce omega-3 loss and avoid the production of harmful antioxidants.
In addition, combining fish with green vegetables, whole grains or salads helps create a balanced meal rich in fiber, supporting blood sugar control and fat loss more effectively.
Finally, eating fatty fish only promotes its effects when associated with a healthy overall lifestyle. In particular, limit monotony, get enough sleep, exercise regularly and reduce stress.
Omega-3 is not a "fat-reducing drug", but it is a factor that helps optimize metabolism, thereby contributing to reducing visceral fat. When used properly, fatty fish is both a valuable source of nutrition and an important aid in improving metabolic health.
