Looking for an easy way to gain substantial health benefits? Eat more fish! According to a Danish study, replacing red meat and processed meat with certain types of fish can add healthy years to your life. While everyone benefits from eating more fish, men over the age of 50 and women of childbearing age stand to gain the most from this simple dietary change.
Choosing fish over red and processed meats poses many health benefits and may add years to your life. Not only does fish contain powerful antioxidants and vitamins, it is full of healthy fats that help ward off diseases, such as arthritis and heart disease. Learn what types of fish to eat, which types of fish to avoid and how much to consume in the article below!
Discover How Eating Fish Can Improve Your Health!
Why Fish Is Better for You
Not only is it delicious, fish is high in protein and low in harmful fat. Fish also contains essential fats called omega-3 fatty acids, which are very healthy for you. A diet rich in fatty acids has been linked to heart health, mental health, neurological development and cardiovascular health. Fish is also rich in vitamin D and iron.
According to the study, the whole Danish population can gain up to 7,000 years of healthy life if everyone starts eating more fish and less red meat. What’s more, swapping out red meat for fish may prevent 170 coronary heart disease deaths per year in the country. The Danish population is nearly 5.8 million. The population in the U.S. is over 329 million.
All Fish Are Not Created Equal
Not all fish are created equal. Some fish, like tuna, contain high levels of environmental pollutants (mercury), which can adversely affect your health. The healthiest options include fatty fish, such as herring and mackerel. Lean fish, such as pollock, posed health benefits as well. However, fatty fish contain more omega-3 fatty acids, which make them a better choice.
Following are a few options that pose the most health benefits:
- Wild Alaskan salmon
- Atlantic mackerel
- Sardies
- Anchovies
- Rainbow trout
- Arctic Char
When in doubt, select a white fish that comes from areas with low environmental contaminants.
How Much Fish to Eat
The study found that the optimal level of fish consumption is approximately 350 grams (200 grams fatty fish; 140 grams lean fish), which is equivalent to a little over 12 ounces. If you eat a typical serving, 3 ½ ounces of cooked fish, you will have to consume fish as your main source of protein three to four times per week to meet the recommended threshold.
If you’re looking for a way to transform your health, reach for fish instead of that steak. Fish are packed with healthy fatty acids and vitamins. What’s more, they are low in cholesterol and pose many heart-health benefits.
~Here’s to Your Healthy Ascension
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