A new study suggests that consuming fatty fish four times a week can help prevent the risk of heart disease by increasing the amount of good cholesterol. Tthe research found that eating fatty fish was associated with an increased in the size and lipid composition of HDL particles. The findings also suggested that that the use of camelina oil decreased the number of harmful IDL particles.
New Delhi: Fish, particularly fatty fish, is considered as one of the healthiest foods on the planet. Fish is loaded with omega-3 fatty acids and other essential nutrients such as protein and vitamin D, which are all good for your body and brain. Studies have found that eating fish is associated with a range of health benefits. Now, a new research from the University of Eastern Finland suggests that consuming fatty fish four times a week can help prevent the risk of heart disease by increasing the amount of good cholesterol.
According to the study published in the journal Molecular Nutrition & Food Research, eating fatty fish increases the size and lipid composition of high-density lipoprotein (HDL) particles in people with impaired glucose metabolism. Previous research has shown that large HDL particles, also known as good cholesterol, are associated with a reduced risk of cardiovascular diseases, whereas a small HDL particle size may increase the risk. To come to this conclusion, nearly 100 Finnish men and women aged between 40 and 72, with impaired glucose metabolism, were recruited in the study.
In the study, participants were randomly divided into four groups for a period of 12 weeks such as – the camelina oil group, the fatty fish group, the lean fish group, and the control group.
At the end of the study, the researchers found that eating fatty fish was associated with an increased in the size and lipid composition of HDL particles. The findings also suggested that that the use of camelina oil decreased the number of harmful IDL particles. Both of these changes can reduce the risk of cardiovascular diseases, the researchers noted. However, consuming lean fish did not produce any changes in the number, size or composition of lipoprotein particles.
Other health benefits of eating fatty fish
Here are six other health benefits of eating oily fish.
- As per a study published in the Journal of Alzheimer’s Disease, increased consumption of omega-3 fatty acids – found in high quantities in oily fish – appeared to increase blood flow to areas of the brain associated with ‘learning, memory, depression and dementia.
- Eating oily fish two or more times a week has been linked to a reduced risk of developing age-related macular degeneration, a common cause of blindness in older people.
- A report in the NHS Choices stated that some limited research has linked eating fish to a reduced risk of prostate cancer. However, the effect of oily fish on prostate cancer is inconclusive since the research is not backed by other studies, the NHS report added.
- Some research studies suggested that children who eat more fish have a lower risk of developing asthma, a lung condition that inflames and narrows the airways, making it difficult to breathe.
- The omega 3 fats found in oily fish are known to play a role in maintaining healthy skin. Omega 3 fatty acids possess anti-inflammatory properties, which promote skin health. They may also help calm skin conditions like eczema and psoriasis.
- A Swedish study published in the peer-reviewed Annals of the Rheumatic Diseases suggested consuming oily fish on a regular basis may reduce the risk of developing rheumatoid arthritis.