In the view of many people, eating fish is a symbol of a healthy diet. Fish meat is rich in high-quality protein, omega-3 fatty acids, vitamin D, and other nutrients, all of which are important for cardiovascular health. Have you heard the saying, “Eating fish helps with vascular health”? While this is indeed true, as we age, certain types of fish may pose health risks. Today, we will uncover this lesser-known truth: although fish have many benefits for blood vessels, some older individuals should avoid certain fish. Do you know which five types of fish these are? Let’s discuss this topic to ensure that while you enjoy delicious meals, you can also protect your vascular health.
The Benefits of Fish for Blood Vessels: Facts and Data
Fish is regarded as a health food because of its rich nutritional components, especially omega-3 fatty acids, which are particularly important. These fatty acids have significant benefits for vascular health, including:
Lowering cholesterol and triglycerides: Studies show that omega-3 fatty acids can effectively reduce cholesterol and triglyceride levels in the blood, thereby decreasing the risk of atherosclerosis. According to research published in the American Journal of Clinical Nutrition, consuming fish twice a week can reduce the incidence of cardiovascular events by 30%.
Improving vascular elasticity: Omega-3 fatty acids can also enhance the elasticity of blood vessels, maintain the health of vessel walls, and reduce the risk of hypertension.
Anti-inflammatory effects: The anti-inflammatory components in fish help alleviate chronic inflammation and reduce the risk of cardiovascular disease. Long-term consumption of fish rich in omega-3 fatty acids can lower the incidence of cardiovascular diseases by about 20%.
As You Age, It’s Best to Avoid These 5 Types of Fish
Although fish provide many health benefits, with age, certain types of fish may pose health risks. These risks mainly arise from the following factors:
Heavy metal contamination: Some fish may accumulate high levels of heavy metals (such as mercury) during their life cycle, and long-term consumption of these fish may pose health risks.
High cholesterol content: Certain types of fish have high cholesterol levels, particularly for individuals with high cholesterol or those at risk for cardiovascular diseases; consuming these fish may increase health risks.
Allergens: Some fish may trigger allergic reactions, especially among older individuals with weaker immune systems.
1. Cod
Cod is very popular in North America and Europe, but it may also hide health risks. Cod may contain high concentrations of heavy metals, such as mercury. Mercury is a toxic substance, and long-term ingestion can adversely affect the nervous and cardiovascular systems. For older adults, especially pregnant women and children, mercury accumulation may lead to more health issues.
Response strategy: Choose fish with low mercury content, such as alternatives to cod, like bass or catfish. Additionally, be mindful of dietary diversity and avoid excessive consumption of the same type of fish.
