Eat Fish, Add 2 More Years To Your Life: Harvard Study

Older adults who have higher blood levels of omega-3 fatty acids-found almost exclusively in fatty fish and seafood may be able to lower their overall mortality risk by as much as 27% and their mortality risk from heart disease by about 35%, says a new study from Harvard School of Public Health (HSPH) and the University of Washington.

The Harvard Study says older adults who have maximum levels of the fatty acids in their blood lived, on average, 2.2 years longer as compared to those with lower levels.

Lead author Dariush Mozaffarian, associate professor in the Department of Epidemiology at HSPH, said, Our findings support the importance of adequate blood omega-3 levels for cardiovascular health, and suggest that later in life these benefits could actually extend the years of remaining life.

Fish is a vital constituent of Mediterranean Diet which according to recent research is proven as a heart-healthy diet that reduces chances of a heart attack.

Regular consumption of fish is effective in reducing risk of different diseases and disorders. Some of its benefits include:

1. Healthy Heart and Brain

Fish is a rich source of omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), that stimulate healthy functioning of heart and brain. The consumption of fish is also important as our body does not produce omega-3 fatty acids.

These fatty acids are known for the following health benefits:

a) Help maintain a healthy heart by alleviating blood pressure
b) Reduce the risk of heart attack and strokes
c) Promote healthy brain function
d) Aid development of vision and nerves in infants during pregnancy
e) May decrease the chances of Alzheimer’s disease, ADHD, and dementia
f) The regular consumption of fish may lower the incidence of depression as depression is associated with low levels of fatty acids in brain

Considering the health benefits of omega-3 fatty acids we must consume foods rich in this beneficial fatty acid. And nothing can be better than FISH!

Though Omega-3 fatty acids are present in almost all species of fish, the best choices are herring, canned mackerel, salmon, trout, sardines, canned light tuna, and oysters.

Other Health Benefits

Diabetes - Fish may be helpful for people with diabetes to manage their blood sugar levels.

Inflammatory conditions - Regular fish consumption may be effective in alleviating the symptoms of different inflammatory conditions such as psoriasis, rheumatoid arthritis, and autoimmune disease.

Prematurity - Fish is highly recommended during pregnancy as it may help decrease chances of delivering a premature baby.

Dr. Janet Brill - the US-based nutrition & Fitness Expert, writer and consultant - recommends moderate to high consumption of fish as a great source of omega-3 fatty acids.

According to Dr. Janet, Oily fish, such as halibut, salmon, mackerel, sardines, herring, and rainbow trout, all provide a hefty dose of these marine omega-3 fatty acids (between 1.2 and 2.5 grams per 3.5-ounce serving).

Dr. Janet recommends different delicious and yet heart-healthy Mediterranean recipes prepared with fish as a vital constituent including Grilled Halibut with Mediterranean Salsa and Chef Mario Spina’s Grilled Swordfish.