High in healthy fats and loaded with muscle-building protein, it's no secret that a fillet of salmon or another oily fish makes for a welcome addition to any healthy meal.
Not only that, but according to study research from McMaster University, eating oily fish such as salmon and sardines twice weekly could decrease death from cardiovascular disease by around 20 per cent.
Having pooled together four separate studies, McMaster University researchers examined data from 150,000 people. The data showed how mortality rates and sudden deaths fell by 18 and 21 per cent respectively among study participants who ate at least 175g of oily fish per week. Similarly, the subjects were 16 per cent less likely to suffer a heart attack or stroke over the following 10 years.
The researchers agreed that eating oily fish regularly can help fight cardiovascular disease (CVD) — a boilerplate term used to define complications affecting the heart and blood vessels including blood pressure issues, strokes and vascular dementia.
"Dietary guidelines generally encourage consumption of a variety of fish, preferably oily types – for example salmon, sardines, tuna and mackerel – at least twice a week for CVD prevention," explained study author Dr Andrew Mente at McMaster University, Ontario.
"In our study, CVD risk was lowest with a moderate amount of fish – that is, at least 175 g a week (6oz) or approximately two servings."
Not only that, but the Journal of Nutrition discovered another benefit from omega-3 found in salmon. The fatty-acid DHA in salmon turns into protectins when digested, which can help prevent the excessive inflammation that causes dementia.
Similarly, a National Eye Institute study found men with high levels of omega-3 fatty acids from salmon in their diets were 30% less likely to report sight loss as they aged.
With one fillet housing of 58 per cent of your muscle-bolstering RDA, adding the oily fish to your weekly shop has just become a no-brainer.
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