It’s surprising to me that so many of the simplest pieces of nutritional wisdom—the very same truths our parents and grandparents lived by—cause such shock and awe among the modern medical community.
But since I’m always urging you to take control of your health—especially your cardiometabolic health, as I discussed yesterday—I’d like to keep that conversation going here today. More specifically, with some very simple diet advice.
Because study after study shows that regular fish consumption can slash your risk of cardiovascular events and death. So let’s take a look at the latest evidence…
Dodge heart attacks and live longer
This conclusion came from data collected from 191,000 people in 58 different countries.
A little over 25 percent of the study subjects had a history of heart disease, or were at a high risk for developing the condition. But as it turns out, those who ate at least two 6-ounce servings of fish each week had a 16 percent lower rate of major heart events over the next seven years.
All-cause mortality rates were also 18 percent lower among this population, compared to people who didn’t eat any fish at all.
The researchers didn’t see any extra benefit with higher intakes of fish. But the important part here is that only 12 ounces of fish weekly was enough to deliver a significant heart benefit.
That’s not a lot at all!
Which makes this news an especially big deal.
If it were a drug that was producing the same results, I guarantee there would be major television campaigns underway—and cardiologists would be recommending it like it was going out of style.
It’s worth noting that this study found no benefit among subjects without heart disease. But plenty of other studies have shown the heart health benefits of fish intake in general populations. (I compiled a bunch of those studies into one groundbreaking article in the April 2016 issue of my monthly Logical Health Alternatives newsletter [“Way beyond the brain: Impressive new evidence ranks fish as the health world’s latest superfood”]. Not yet a subscriber? Click here to become one today!)
So if you ask me, this latest research should only solidify that enjoying fish and seafood as part of your balanced, healthy diet is a smart thing to do.
Picking the best source
The sad fact is that eating fish has become a tricky situation. Modern waters are so polluted, and for the most part, farm–raised fish are disgustingly unhealthy. So generally speaking, you’re safer looking for smaller, line caught fish.
You can go to www.seafoodwatch.org to learn more about seafood that’s fished or farmed in sustainable ways. (And keep checking back, as this list is updated often, based on reports, research, and expert recommendations.)
I often recommend opting for oily, dark, lean fishes like salmon, tuna steak, mackerel, herring, and sardines. These contain the highest levels of omega-3 fatty acids—EPA and DHA—that I’m always writing about.
Beyond that, preparation matters, too. Obviously, you don’t want your fish to be deep fried. I like to bake mine, poach it, or even sauté it on the stove top. It’s a very versatile food—but you don’t want to overcook it.
Of course, you should still supplement with fish oil. I recommend 1,500 mg of high-quality EPA/DHA twice daily. (This dosage may help lower heart rate, lower blood pressure, and improve your cholesterol—alongside leading a healthy lifestyle.)
Just remember, a weekly serving of oily fish won’t make up for a bad diet. But, as this study shows, it is a vital part of a healthy one. So start adding fish to your dinner menu at least twice a week. And tune into my Cooking With Dr. Fred show on Instagram and YouTube… I’ll be sure to prepare fish in an upcoming episode!
P.S. Join me this Sunday, May 9th at 3:00 p.m. (EDT), where I’ll be hosting my Combat Your Inflammation Summit. During this exclusive event, I’ll discuss specific inflammation-healing breakthroughs shown to dramatically slash heart attack risk, and more. But hurry! Space is limited to this exclusive event… click here to reserve your FREE spot today!
“Eating Fish Tied to Fewer CVD Events in High-Risk People.” Medscape Medical News, 03/10/2021. (medscape.com/viewarticle/947157)