Here’s how to fight cardiovascular disease, stroke and heart attack by eating at least 175 grams of this food weekly

One type of fatty acid, the omega-3 DHA (docosahexaenoic acid), is essential for brain growth and development from an early age. It is also essential for maintaining normal brain function in adults. The American Heart Association says people should replace meat, which is high in saturated fat, with foods that provide omega-3 essential fats. Here then, say the experts, how to fight cardiovascular disease, stroke and heart attack by eating at least 175 grams of this food weekly, as part of a balanced diet.

The benefits of a balanced diet

Oily fish, such as salmon, trout, sardines, and mackerel, are high in omega-3 fats. These fats, considered essential, have anti-inflammatory effects that could counteract all different types of CVD (generic term for conditions affecting the heart or blood vessels) such as cardiovascular disease, heart attack and stroke. For this reason, blue fish is an essential ingredient to be integrated into the Mediterranean diet and goes well with vegetables, fruit, legumes and cereals. The benefits of this diet are innumerable. We have seen, in fact, that eating sardines twice a week prevents the onset of diabetes. As well as including whole grains in the diet it helps to lose weight and lower blood sugar and high blood pressure. Not to mention that adopting a certain eating style also increases the chances of living longer.

Here’s how to fight cardiovascular disease, stroke and heart attack by eating at least 175 grams of this food weekly

Eating fatty fish such as salmon and sardines twice a week (at least 175g, 2 servings) could reduce the risk of dying from cardiovascular disease by more than 20%, according to a study. Experts (Mohan D. er al, 2021) looked at data from over 190,000 people from 58 countries. Sudden deaths and overall mortality rates decreased by 21% and 18%, respectively, among people with cardiovascular disease who ate at least 175g of oily fish per week (about two servings). They were also 16% less likely to suffer a heart attack or stroke in the next decade.

All the different types of CVD combined constitute the leading cause of death globally. Adopting a balanced diet is certainly the first step for a greater well-being of our person.

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