MRI scans of the brain found that eating this fish twice a week can reduce cerebrovascular disease by 37%
Brain scans show eating fish twice a week reduces cardiovascular risk by 37%
Does eating more fish really help your brain health? A research team from the University of Bordeaux in France collected 1,623 participants who were over 65 years old and had no history of hospitalization for cardiovascular disease, stroke, or cognitive dysfunction. They assessed each patient through MRI scans and dietary questionnaires. People who eat fish more than 2-3 times a week reduce the risk of cardiovascular and cerebrovascular diseases by up to 37%. The research results were published in the journal “Neurology”.
The average age of the subjects in this study was 72 years old. The research team used MRI scans in their brains to detect three markers related to cerebrovascular disease, including undetected brain damage caused by mini-strokes, brain white matter (neuron) Fibrous) abnormalities and increased fluid-containing spaces around cerebral blood vessels.
The study concluded that people who eat fish 2-3 times a week can reduce cardiovascular risk by up to 37% compared to those who only eat fish once a week, and the more fish they eat, the greater the risk reduction. It is more obvious among ethnic groups. It has also been seen in young subjects who eat fish 2-3 times a week that the risk of high blood pressure also decreases. It shows that increasing fish intake under the age of 75 is beneficial to cerebrovascular health.
Eating 2 servings of fish a week may protect against sudden cardiac death
Another study integrated and analyzed data from four multinational studies covering 58 countries on 6 continents and a total of 191,558 people. The results showed that people with high cardiovascular risk factors can consume 175 grams (2 servings) of fish per week. Reduces the risk of cardiovascular disease and related overall mortality. But this benefit does not seem to have the same effect in people without cardiovascular disease. The study was published in the journal JAMA Internal Medicine.
However, this study also mentioned that eating more fish with higher Omega3 fatty acid content is closely related to reducing the risk of cardiovascular disease, and also has a similar protective effect on reducing sudden cardiac death. The conclusion of this study is also consistent with other studies. Consistently, 2 servings of fish per week may be the minimum amount of fish intake needed to obtain the most health benefits.
High-fat fish has more benefits? Lean seafood can lower cholesterol
Is it really better to eat fish with more fat (grease)? Another study published in the journal “BMC Medicine” concluded that eating more fish containing Omega3 fatty acids is beneficial to health, which is largely attributed to its relationship with EPA and DHA.
However, according to literature analysis conducted by four major research databases, eating fatty fish and eating lean fish are both helpful in reducing stroke, but there is no significant difference between the two. However, some case-control studies did find that eating more fatty fish reduced the risk of ischemic stroke.
The research team believes that fish with more lean meat is a good source of protein. It not only contains a relatively small amount of polyunsaturated fatty acids, is easy to digest and is rich in essential amino acids. Eating more seafood, mainly lean meat, can also reduce serum triglycerides and reduce the particle concentration of very low-density lipoprotein. Compared with fatty fish, lean fish contains more iodine, selenium and lower calories.
In general, lean meat-based fish also contains many nutrients that may be beneficial in preventing cardiovascular disease. When considering the prevention of cardiovascular disease, lean meat-based fish should also be included in dietary adjustments.
source:
Fish Intake and MRI Burden of Cerebrovascular Disease in Older Adults
Effects of fatty and lean fish intake on stroke risk: a meta-analysis of prospective cohort studies
Further reading:
