We’ve all heard an apple a day keeps the doctor away but did you know that fish can also help maintain your most precious organ of all? Your heart. As per the American Heart Association, individuals should incorporate fish into their diet at least twice a week, focusing on varieties abundant in unsaturated fats, such as omega-3 fatty acids. These beneficial fats found in fish have the potential to contribute positively to heart health by curbing the risk of heart disease and mortality associated with it.
Although concerns about contaminants like mercury in seafood do exist, the overall advantages of integrating fish into a balanced diet generally outweigh the potential risks linked to exposure to such substances. Striking a balance between these concerns and adopting a healthy amount of fish in your dietary routine can be a fruitful approach.
Omega-3 fatty acids, a particular kind of unsaturated fat, hold the potential to mitigate inflammation across the body. This is significant because inflammation can inflict harm on blood vessels, ultimately precipitating heart diseases and strokes. The merits of omega-3 fatty acids extend to diverse aspects of heart health, including the reduction of triglycerides, a modest lowering of blood pressure, diminished blood clotting tendencies, lowered odds of strokes and heart failure, and even the mitigation of irregular heart rhythms. Prioritizing the inclusion of fish, particularly those rich in omega-3 fatty acids, with a goal of consuming at least two servings weekly, has been associated with a notable reduction in the risk of heart disease, notably sudden cardiac death.
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Furthermore, including fish in one's diet often translates to a lean protein source with a reduced saturated fat content compared to many red meats. This aspect is vital because high saturated fat intake is associated with an increased risk of heart disease. By opting for fish over these fattier protein sources, individuals can help maintain healthy cholesterol levels, which are pivotal in preventing the build-up of artery-clogging plaque.
Indian cuisine offers a rich variety of fish-based dishes that can be both delicious and heart-healthy 7 dishes that are tasty and healthy for your heart:
1. Tandoori Pomfret:
Marinate a whole pomfret in a mixture of yoghurt, spices like turmeric, cumin, and coriander, and then grilling it in a tandoor or under a grill till it’s slightly charred. This cooking method helps retain the natural flavours of the fish while providing a dose of heart-healthy spices and proteins.
2. Meen Curry:
Fish curries are popular across various regions in India. A good example is the Kerala-style fish curry, made sardines simmered with ingredients like coconut milk, tamarind, and a blend of spices like fenugreek, mustard seeds, and curry leaves. The use of coconut oil and spices adds flavour and potential heart benefits.
3. Bamboo Steamed Fish:
This Nagaland speciality is the epitome of simplicity. Using local river fish marinated in some chilli, garlic and salt, the fish is then put inside a hollow bamboo and steamed to perfection. One of the easiest and healthiest recipes, with the maximum benefits.
4. Patra Ni Macchi:
Another steamed delicacy, this time from the Parsi community. Fish (usually pomfret) is slathered in a green chutney made from chillies and coriander, wrapped in banana leaves and steamed till cooked. It’s a tasty light dish perfect for the health-conscious.
5. Shorshe Maach:
This dish is a Bengali speciality where fish (ideally Hilsa) is cooked in a tangy mustard sauce. Mustard seeds are rich in omega-3 fatty acids and have potential heart benefits. The dish is usually prepared with minimal oil and uses a range of spices for depth of flavour.
6. Goan Fish Curry:
Goan cuisine is known for its vibrant flavours, and its fish curry is no exception. Typically prepared using fish like bangda, this curry incorporates coconut milk, tamarind, and red chillies. The use of coconut milk and spices can offer a delightful combination of taste and potential heart health benefits.