For longevity and heart health: which fish should be eaten at least twice a week

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Lack of omega-3 fatty acids, found in large quantities in fatty marine fish, can increase the risk of death. A sufficient amount of this substance is especially important for the elderly.

According to the Framingham Heart Study – a long-term medical study of the cardiovascular system of several generations of residents of the city of Framingham, Massachusetts, USA – a low level of omega-3 is associated with many health problems. These include heart disease, Alzheimer's disease, eye disease, and more.

At the same time, older people with high levels of omega-3 fatty acids in their blood had a lower risk of death, according to the FHS . It decreased by 15% in men and 18% in women.

According to the American College of Cardiology, eating marine fish at least twice a week can reduce the risk of heart attack and stroke. In particular, it is recommended to eat salmon (salmon) and herring, which are very rich in this substance.

There is a special omega-3 index to assess the risk of cardiovascular diseases. This is an indicator of the balance of polyunsaturated fatty acids in the body. Its optimal value is 8% and higher.

As noted by Dr. Michael McBurney, a researcher from the University of Guelph (Canada), in Japan, where the omega-3 index exceeds 8%, life expectancy is about five years more than in the USA, where this indicator is about 5%. And, according to a study by the Harvard School of Public Health, people with high levels of omega-3 fatty acids in their blood live an average of 2.2 years longer than people with lower levels of omega-3.