(Reuters Health) – People who consume at least two servings a week of bluefish such as salmon, mackerel, herring and tuna should stay that way because US doctors still say it's a good way to reduce the risk of heart attacks and strokes.
But this is not a recipe for fish and chips. The new scientific advice reaffirms the recommendations of the American Heart Association against fried fish and emphasizes the benefits of eating two 3.5-ounce servings per week of fish, especially oily varieties rich in omega-3 fatty acids.
And for many people who tend to follow a typical western diet, loaded with meat and potatoes, and light on fruits, vegetables, and whole grains, these recommendations should serve as a reminder that it's time to start eating fish, they said. the leaders of the council. Author Eric Rimm of Harvard TH Chan School of Public Health in Boston.
"We do not expect the diets of all Americans to change overnight, but we expect people to consider increasing their fish consumption a bit and, more importantly, the next generation: those of the elementary school, high school or secondary school age: make fish a normal part of your diet, "Rimm said by email.
Previous research linked omega-3 fatty acids with a lower risk of abnormal heartbeats, less blood fats, less risk of arteries clogging deposits, known as plaque and slightly lower blood pressure, Rimm and his colleagues wrote. in the Circulation magazine.
In scientific advice, the authors point out that eating at least two weekly servings of fish, especially those that have many omega-3 fatty acids, can help reduce the risk of heart failure, coronary heart disease, heart failure and most common type of stroke
Doctors also addressed a factor that has led some people to avoid eating fish: fears about mercury contamination. Mercury is found in most shellfish, but is mainly concentrated in large fish such as shark, swordfish, tilefish, pigeon, bigeye tuna, marlin and orange roughy.
Pregnant women are advised to avoid these varieties of fish because of the links to severe neurological problems in babies.
But warning notes indicate that mercury contamination does not increase the risk of heart disease in adults and that the benefits of eating fish outweigh any risk badociated with mercury, especially when people eat a wide variety of seafood.
Fish is also a small part of a healthy diet. For optimal heart health, people should exercise regularly and follow the diet of dietary approaches to stop hypertension (DASH) or a Mediterranean-style diet, doctors recommend. Both diets emphasize cooking with unsaturated fats, eating nuts, fruits, vegetables, low-fat dairy products, whole grains, fish and poultry, and limiting red meat and added sugars and salt.
Ideally, people will add fish to their diet by eating fewer unhealthy options such as red meat, said Dr. Francesco Sofi of the University of Florence and the Careggi University Hospital in Florence, Italy.
"Of course, it is also important to highlight the way fish are consumed because different studies have clearly reported that when the same fish is cooked fried compared to the grill or the oven, the beneficial effect disappears," Sofi said. I was not involved in the study, he said by email.
SOURCE: bit.ly/2IxN5An Circulation, online May 17, 2018.