Eating fish twice a week has many benefits and can also prevent the recurrence of cardiovascular disease!

A recent analysis of nearly 200,000 people from seven studies in 58 countries and regions around the world showed that for people with cardiovascular disease, eating fish twice a week (at least 175 g) can help prevent recurrence and reduce the risk of death.

In terms of fish types, oily fish rich in omega-3 fatty acids are associated with a lower risk of cardiovascular disease.

However, this study did not observe any benefit from eating fish in people without heart disease or stroke. But other similar studies suggest that eating fish can help prevent cardiovascular disease in people without cardiovascular disease.

China's Guidelines for a Healthy Lifestyle to Prevent Cardiovascular and Metabolic Diseases recommend that ordinary people should eat fish in moderation, and recommend eating ≥300 g of fish per week.

The American Heart Association (AHA) also issued a statement stating that eating 1 to 2 seafood meals rich in long-chain omega-3 fatty acids, including fish, per week can help reduce the risk of heart failure, coronary heart disease, sudden death and ischemic stroke.

In fact, eating fish has many benefits besides protecting your heart:

Eating fish can help prevent diabetic kidney disease

Fish not only protects the heart. A previous study conducted by scholars from Cambridge University in the UK on 22,000 middle-aged and elderly people showed that eating fish twice a week can also help diabetic patients prevent diabetic nephropathy.

Studies show that among diabetic patients, 18% of those who eat fish less than once a week have proteinuria, while nearly 4% of those who eat fish more than once a week have proteinuria.

The researchers speculate that this may be because fish oil improves blood lipid profile, or it may be because fish is rich in protein and trace elements that protect the kidneys.

Eating fish 3 times a week can prevent colon cancer

A recent study that followed 476,160 people for 15 years showed that eating fish three times a week reduced the risk of colorectal cancer.

However, the researchers found that shellfish did not have this effect, which may be related to the anti-inflammatory function of the omega-3 fatty acids contained in fish.

Eating fish can also make you smarter

A study in the United States shows that children who eat fish at least once a week have an IQ score nearly 5 points higher than children who hardly eat fish, and they also sleep better.

Other studies have shown that eating fish can delay women's aging: fatty fish can also postpone women's menopause by 3 years.

Fish can be eaten at the age of two

When should children start eating fish? The guidelines recommend that children can eat fish as early as two years old, with 1 to 2 servings per week, which can be adjusted appropriately based on age and total calorie intake.

source:

[1] MohanD, Mente A, Dehghan M, et al. Associations of Fish Consumption With Risk of Cardiovascular Disease and Mortality Among Individuals With or Without Vascular Disease From 58 Countries. JAMA Intern Med. 2021 Mar 8. doi:10.1001/jamainternmed.2021.0036.

[2] Chinese Preventive Medicine Association, Chinese Preventive Medicine Association Heart Disease Prevention and Control Committee, Chinese Medical Association Diabetes Branch, etc. Chinese Guidelines for Healthy Lifestyle to Prevent Cardiovascular and Metabolic Diseases. Chinese Journal of Circulation, 2020, 35: 209-230. DOI: 10.3969/j.issn.1000-3614.2020.03.001.

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