How to eat fish to be good for the heart?
Fish is an important source of Omega-3 fatty acids, especially EPA and DHA, two substances that the body cannot synthesize enough on its own. These compounds help reduce inflammation, stabilize heart rate, reduce triglycerides and blood pressure, thereby protecting the cardiovascular system.
Whether you eat fish for lunch or dinner, the most important thing is to maintain a habit of eating at least two servings of fatty fish per week to provide long-term cardiovascular benefits, says Dr Roxana Ehsani, a registered nutritionist at the American Academy of Nutrition and Dietetics.
Recommended fish rich in Omega-3 include salmon, sardines, mackerel and herring. When cooking, you should choose to steam, bak or pan with less oil to keep nutrients and limit saturated fat.
Omega-3 and brain benefits
Many studies show that DHA, an Omega-3 fatty acid, plays an important role in maintaining memory, concentration and preventing cognitive decline in old age.
Eating fish at lunch can help improve concentration and maintain stable energy throughout the day. Meanwhile, eating fish for dinner helps the brain regenerate and improve sleep quality by affecting the production of melatonin.
Carice is a light, easily digestible source of protein, and contains Omega-3 to help the brain function effectively. This is why fish should be regularly included in the menu, especially for adults and the elderly," Dr. Ehsani analyzed.
Tips for supplementing Omega-3 properly
Eat fish at least twice a week: Each serving is about 100 - 120g.
Choose fish with less mercury: Salmon, sardines, tilapia, shrimp are safe choices for pregnant women and young children.
Combine healthy side dishes: Green vegetables, whole grains, and olive oil to enhance cardiovascular benefits.
Add fish oil when needed: People who eat less fish can use fish oil or algae oil. You should drink it with meals with healthy fats to increase absorption.
Experts note that if you are taking anticoagulants or have cardiovascular disease, consult your doctor before taking supplements.
Maintaining a diet rich in fish not only helps the heart to be healthy and the brain to be clear but also contributes to preventing many chronic diseases. Instead of worrying about eating fish in the morning, noon or evening, focus on including quality fish and healthy cooking in your weekly menu.
