You’ve probably heard that fish is good for your heart, but did you know that consuming it regularly can also lower your risk of suffering a stroke? An international analysis of 38 studies has shown that consuming fish twice a week could significantly decrease your chances of developing cerebrovascular disease.
The Connection Between Fish and Stroke Reduction
The research analyzed participants’ fish consumption and their intake of omega-3 fats through dietary questionnaires, blood tests for omega-3 markers, and records of fish oil supplement use. Throughout the studies, 34,817 cerebrovascular events were documented.
The results were quite promising for fish lovers. After adjusting for various risk factors, participants who ate fish two to four times a week had a 6% lower risk of cerebrovascular disease compared to those who consumed it once or fewer servings per week. For those who dined on fish five or more times a week, this risk dropped by 12%. Therefore, an increase of two servings of fish per week accounts for a 4% reduced risk of developing cerebrovascular disease.
It’s worth noting that, in this study, fish oil supplements and higher omega-3 blood levels were not significantly associated with a reduced stroke risk. This suggests that the benefits may come from the fish itself and its nutrients, rather than just omega-3s.
Benefits of Eating Fish on Vascular Health
Fish is not only a source of essential omega-3 fatty acids; it’s also packed with vitamins, essential amino acids, and minerals. Researchers believe that the protective effect on vascular health may be due to the combined interactions of these nutrients.
Some of the health benefits of eating fish include:
- Reducing inflammation: Omega-3 fatty acids have been shown to alleviate inflammation in the body. This can help reduce chronic pain and even lower the risk of developing heart disease and certain cancers1.
- Promoting a healthy brain: The dietary fats found in fish have been linked to improved cognitive function and a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s2.
- Supporting healthy bones and joints: Fish contains vitamin D, which helps your body absorb calcium for stronger bones and joints. This reduces the risk of osteoporosis and arthritis as you age3.
- Improving your mood: Eating fish may help relieve depression and anxiety symptoms due to its omega-3 content. Studies have linked higher depressive symptoms to lower amounts of omega-3s 4.
- Boosting your immune system: Fish provides selenium, an essential mineral that aids in strengthening your immune system to help you fend off illness and infection5.
The Best Types of Fish to Eat for Stroke Prevention
Oily fish, such as salmon, sardines, and mackerel, are recommended for their high levels of omega-3 fatty acids. However, almost any type of fish can provide the necessary nutrients to help reduce stroke risk. Some good alternatives include cod, haddock, and tilapia.
The way you prepare and cook your fish also matters. Aim to incorporate baked, grilled, or steamed fish, rather than fried, to avoid unhealthy fats and trans-fats that could counteract the health benefits.
Conclusion
With evidence from numerous studies supporting its array of health benefits, incorporating fish into your diet is an excellent way to promote overall well-being and reduce your risk of stroke. Aim to consume at least two servings a week to experience the full range of benefits that fish has to offer. Remember, it’s not just about increasing your omega-3 fatty acid intake, but enriching your body with the synergistic effects of all the essential nutrients found in fish.
- https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation ↩
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/ ↩
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-vitamin-d/sls-20076630 ↩
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/ ↩
- https://ods.od.nih.gov/factsheets/Selenium-Consumer/ ↩
