Fatty fish protect against cardiovascular disease
Have you heard that no matter how oily a fish is, it is much healthier than any pork steak?
Yes, this is a fact, because the fats in fish are of the good kind – polyunsaturated fatty acids, also called Omega-3.
Oily colored fish are blue fish. They have this specific pigmentation because the fat content in their meat is more than 5 percent and this affects the color.
Exactly these fats, which in fish accumulate in the dark meat and immediately under the skin, are very useful.
It has been shown that regular consumption of oily fish reduces the risk of cardiovascular disease, high blood pressure, thrombosis and heart attack.
Fish do not have the same amount of fat throughout the year. It depends on when exactly they are caught – whether it is after or before they spawn. Climatic factors, as well as water temperature, also have an influence.
A misconception that many people believe is that the older a fish is and the larger it is, the higher the percentage of fat it contains.
In the group of blue fish with a high content of polyunsaturated fatty acids are mackerel, swordfish, tuna, anchovy, sardine. They have a powerful tail fin that resembles the letter V in shape.
These fish have a high percentage of fat because they need reserves during the long migrations near the surface of the water. However, some fish, such as the eel, make an exception. For example, she lives near the bottom of the sea.
Less fat is found in freshwater fish, such as trout. It has less Omega-3 polyunsaturated fatty acids because, unlike marine species that live in colder waters, it does not need as much fat.
Oily fish also have different durability. Small ones, such as anchovies and sardines, for example, will keep for no more than 3 to 6 days, and some of the larger ones, such as swordfish, can be kept frozen for up to 24 days.
For this reason, mackerel, anchovy and sardines should be stored in crushed ice and marketed fresh.
How does the consumption of fish, rich in Omega-3 acids, affect a healthy and balanced diet?
Besides the advantages such as culinary flexibility, market availability throughout the year and a huge variety of taste, the consumption of blue fish protects against the development of cardiovascular diseases. This is because fish is a good source of protein, minerals and trace elements and provides a number of important vitamins, such as A, D and B12, which are essential for the proper functioning of the nervous system.
It is essential to have unsaturated Omega-3 fatty acids, as they are important and beneficial, but our body is not able to generate them on its own. For this reason, we need to take them through food.
They are of great importance for the full development of the brain, vision and nervous system of children. This type of fat reduces the levels of triglycerides in the body, prevents the accumulation of plaques in the arteries, reduces the levels of bad cholesterol. Omega-3 fatty acids have also been shown to prevent the development of diabetes in adults.
Due to the powerful health properties of Mediterranean bluefish, nutritionists recommend that they be a constant presence on our table. Their consumption is recommended to be at least one to three times a week.
It has been proven that in countries where oily fish is a main ingredient of the menu, the death rate from cardiovascular diseases is the lowest. An example in this regard is Japan. Oily fish can be eaten in any form, whether baked, stewed, fried or grilled.
