Oily fish, also known as fatty fish is an amazing source of good quality protein. As the name suggests, oily fish is loaded with healthy fat called Omega-3 fat.
Unlike red meat, oily fish does not contain high amounts of saturated fat, a type of fat which is dangerous for the heart and overall body.
The consumption of fatty fish provides us a number of health benefits such as:
- Reduced risk of heart disease and arthritis
- Improved lipid profile
- Improved mental ability
- Protection against Cancer
- Prevention of Alzheimer's Disease
The American Heart Association highly recommends eating fish, particularly fatty fish, at least two times a week.
Here is a list of oily fished with a huge amount of omega-3 fats.
Benefits of Eating Oily Fish
Improves Heart Health
Oily fish consumption leads to low risk in heart disease. Main reason being the presence of omega-3 fats.
Eating fish rich in that fat helps i lowering triglycerides by 25-30% which is otherwise a major risk factor for heart disease.
It can prevents the clot formation in blood vessels and ensures smooth blood flow throughout the body. It also improvises irregular beating of the heart, whether too slow or too fast.
Intake of fatty fish flushes out harmful substances from our body and thus lower oxidative stress.
Lowers High Blood Pressure
According to a research, eating fish rich in omega 3 fat helps in reducing high blood pressure, both systolic and diastolic pressure. It improves the functioning of the blood vessels and insures smooth blood flow all thoroughout the body.
Hence, individuals with hypertension must consume at least two servings of fish per week in order to maintain their blood pressure with normal range.
Helps in the management of Diabetes
Patients with diabetes are at a greater risk of vision loss because high glucose level for a long period of time can affect the blood vessels that supply blood to retina.
Research have found that, older people who regularly consumed fatty fish, were at a lower risk of vision loss as compared to the patients who had less amount of fish in their diet.
Omega 3 fat reduces inflammation and oxidative stress which are the two main causes of diabetes complications.
Protects against Alzheimer's Disease
Oily fish is popularly known as 'Brain food' because DHA, a type of omega 3 fatty acid, is essential for proper growth, development and functioning of the brain. As you age, DHA level in the brain may drop and this increases risk of that disease.
As DHA is very important for brain, eating fatty fish rich in that acid improves the health of brain cells and nerves and increases blood flow towards the brain.
Reduces Triglyceride levels
Triglycerides are the main constituents of body fats in humans. High levels of these component increases the risk of heart attack and stroke.
Omega 3 fat present in fish reduces the production of the triglycerides in the body and increases it clearance. It also converts free fatty acids as a source of energy and reduces its deposition.
There is a connection between regular consumption of oily fish and reduction of cancer risk. Some studies have found that women with high intake of oily fish are at a lower risk of breast cancer.
High level of inflammation favors the growth of cancer. Omega 3 fat present in fish, reduces the production of inflammatory compounds and thus lowers overall inflammation.
Also, it lowers the multiplication of cancer cells and thus prevents the spread of cancer to other organs of the body.