Long Life at the Heart of Salmon
Published in the Journal of Clinical Lipidology is the result of a recent study, suggesting that those whose diet is rich in omega-3 fatty acids might have less risk of developing cardiovascular disease and could potentially live longer.
Power of Omega-3
People who had the highest omega-3 levels compared to those with a lower omega-3 index have a reduced risk of death by almost one-third. Also, according to this study, omega-3 index is a better predictor than cholesterol levels in the risk of developing cardiovascular disease. The study involved 2,500 participants, averaging 66 years of age, and never had cardiovascular disease. Eighteen demographic and cardiovascular disease risk predictors were gathered and participants’ red blood cells, levels of EPA, DHA, and cholesterol were analysed. For 7 years average, the research conducted follow-ups and recorded death, stroke, cardiovascular disease, and coronary heart disease.
A link was found between the participants’ omega-3 index and the overall risk of death and cardiovascular disease. The study may not guarantee long life, but the death risk can be lowered by up to 30% by eating more omega-3 fatty acids or 1,300 mg daily. This is equivalent to about 100 grams or farmed salmon or four standard fish pills.
What are the food sources for omega-3 fatty acids? The best sources are from fatty fish like salmon, others are soybeans, walnuts, canola oil, and flaxseeds. The National Institutes of Health recommends an omega-3 daily intake of 1.6 grams for men and 1.1 grams for women.
Salmon provides omega-3 fatty acids in the form of EPA and DHA, essential nutrients that are important in preventing and managing heart disease. A 3-ounce serving of fresh or frozen salmon provides 1.1 to 1.9 g total omega-3, according to the American Heart Association. Of the commonly eaten fish that are low in mercury, it is the richest in EPA + DHA. Salmon and other fatty fish contain predominantly heart-healthy polyunsaturated fat, rather than saturated fat.
The study was a partnership between Boston University; the Global Organization for EPA and DHA omega-3, and Dr. William Harris, president and CEO at OmegaQuant, an omega-3 index testing lab. The journal is peer-reviewed, and the science behind the study was legit.
Dining Heart-Healthy at I Love Sushi in Seattle
Love our salmon selections at I Love Sushi, one of Seattle’s favorite go-to casual restaurants when dining sushi. Our fatty fish classics are heart-healthy, delicious and popular. See you at Lake Union.