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Get Healthy FAST! 3 “Fishy” Food Hacks That Enhance Longevity (Tips & Tricks)

By on November 3, 2016
You eat plenty of vegetables, fruits, and whole grains–but have you made room for fish lately?

Research shows that many of us rarely eat enough of it; but by adding it to your diet, you could fight inflammation, heart disease, and even live longer too. Now that’s a good reason to eat up!

To get your fill, here’s the types of fish you should eat–and why it’s good for you.

Salmon

Rich in omega-3 fatty acids, salmon is a nutritional powerhouse, boasted as one of the best super foods on the planet. The problem? No one’s eating it.

Here’s one good reason why you should.

According to a 2005 study published in the Journal of Experimental Medicine, researchers found that fatty fish rich in omega-3s, such as salmon, inhibited both the migration and activation of inflammatory cells, reducing inflammation. Left untreated, chronic inflammation can lead to several serious diseases, including diabetes, arthritis, and even heart disease.

As for how much salmon you need, a 3 ounce serving once or twice per week should do the trick. Eat up!

Mackerel

It’s a fish everyone around the world eats, sometimes even revered in some cultures. In the Western world, however, this food staple doesn’t get as much love–but perhaps this will change your mind.

In a 2012 meta-analysis published in the British Medical Journal, researchers found that people who who consumed 2 to 4 servings of oily fish per week faced a 6 percent reduced risk of cerebrovascular disease. This includes fish such mackerel.

But the best news? The more you eat, the better. Those who ate five or more servings per week were 12 percent less likely to develop the disease, considered significant.

This is important news since cerebrovascular disease can lead to two life-threatening conditions: Stroke and brain aneurysms.

So if you’re looking for an easy way to live longer, eat more mackerel–a single 6 ounce serving per week could make a big difference.

Sardines

When people think of appetizing delicacies, chances are they aren’t thinking of sardines. In Japan, however, sardines are common food fanfare, and here’s one good reason why you should try it too.

In a 2008 study published in the Journal of the American College of Cardiology, or JACC, researchers found that Japanese men living in Japan had 50 percent higher levels of omega-3 fatty acids in the blood, leading to a lower risk of atherosclerosis.

And the reason why? They ate more seafood and fish, such as tuna, salmon, and sardines.

William S. Harris, Ph.D., a senior scientist at the University of South Dakota’s Metabolism and Nutrition Research Center, now offers a serious recommendation for Western men: Eat more fish.

“The take home message from this important study is this: Traditional risk factors lead to traditional amounts of artery-clogging plaque but only when the background diet, perhaps the lifetime diet, is chronically deficient in omega-3 fatty acids,” says Harris. “Increase the omega-3 intake and heart disease rates in the West should begin to move closer to those in Japan.”

So go on, eat more sardines; it could save your heart!

Readers: What are your favorite types of fish to eat?

Sources:
Eating Oily Fish May Reduce InflammationScienceDaily.com
Couple of Weekly Portions of Oily Fish Can Help Ward Off Stroke (Press Release)EurekAlert.org
Japanese Diet Rich in Fish May Hold Secret to Healthy Heart (Press Release)EurekAlert.org

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