2023-06-22 07:32:42
If the benefits of oily fish on cardiovascular health are already known, a study reveals how many weekly servings to eat.
Fish such as salmon, sardines or tuna are often recommended by nutritionists. Indeed, several studies have already demonstrated the benefits of those called “oily fish”.
Often rich in omega 3, these fish containing a lot of lipids reduce the risk of heart attack. They also protect our brain from degenerative diseases. Finally they contribute to our good cardiovascular health. But how much oily fish should you eat per week to take advantage of these beneficial effects?
A study compiling the results of several previous analyzes looked at the question. More specifically, she wanted to discover the impact of lipophilia (fats in contact with our cells) in the event of high consumption. The full results have been published in the journal Nutrition, Metalobism and Cardiovascular Diseases.
Three high-fat diets with or without fatty fish consumption studied
The study, however, is consider with caution because it was conducted on small groups of volunteers. However, it brings together the data of 2 experiments carried out on a hundred people.
The researchers asked the volunteers to consume for a given period a specific diet. The first group ate a large amount of oily fish per week. The second group also consumed many seafood products, but not fatty ones. Finally, the last group did not consume fish and favored camelina oil.
Then the researchers compared the amount of fat stored by the body according to the preferred diet.
Benefits observed with 2 or 4 servings per week
However, the results suggest that the diet containing the most weekly portions of fatty fish (i.e. 4 per week) was the one that fluidified the membranes of the heart the most. In fact, it would improve cardiovascular health and help limit fat storage.
This is not the first time that a study has suggested eating herring, sardines and other tuna several times a week. Indeed, in 2021, a study revealed that eating two weekly servings of oily fish helped reduce stroke risk by 16%. This complementary study therefore reinforces the importance of these foods in our diet.
Pay attention, however, to do not exceed 4 weekly servings. Recently a study revealed that consuming too much fish might increase the risk of melanoma. Remember to consume it but in moderation!
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