Health benefits of Sockeye salmon
It is well-known that eating fish frequently helps protect against developing heart disease and heart attack. The oils in fish are unique; they have omega 3s–fatty acids not found in any other foods. The omega 3s in fish improves heart function and makes other conditions that contribute to heart disease less dangerous. For these reasons, the American Heart Association wants everyone to consume fish at least twice a week—particularly fatty species like salmon, herring, black cod, mackerel, and sardines. For people who already have heart disease, the oils in fish may be especially important, as they may improve the condition. Here are some ways omega 3s from fish help our hearts:
1. Heart Health
Omega 3s prevents the formation of blood clots. This is important because most heart attacks result when blood clots get stuck together in the blood vessels leading to the heart. They may protect against sudden cardiac arrest, a major cause of death from heart disease. They lower very high levels of triglycerides, a type of fat in the blood which, when elevated, increases the risk of heart attacks.
Intake of fish rich in omega 3 fat (including salmon) is related with decreased risk of numerous cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. Intake of omega 3-containing fish is also associated with improved metabolic markers for cardiovascular disease.
2. Reduce the chance of stroke
Blood clots that develop in the brain or are carried to the brain from elsewhere cause strokes and serious disability. People who eat fish frequently are less likely to develop strokes.
3. Reduce inflammation
As heart disease develops, blood vessels become mildly inflamed and this makes heart failure more likely. This inflammation is greatly reduced in people who regularly consume fatty fish or the omega 3s from fish.
4. Improve the pattern of lipids in the blood
Different types of lipids (fat-like substances) are carried in the blood. The omega 3s found in fish can dramatically lower the amount of blood fats (triglycerides) in blood and this decreases the chance of a heart attack. People with type 2 diabetes and certain types of heart disease can have very high levels of blood triglycerides. Eating fatty fish or the omega 3s found in fish is one of the best ways of lowering the amounts of these fats.
5. Improve “good” cholesterol or HDL levels
People who have higher levels of HDL or “good” cholesterol in their blood have a lower chance of heart failure. HDL helps remove cholesterol from the blood vessels where it can be harmful. Regularly eating fish or the omega 3s from them helps boost blood levels of HDL or “good” cholesterol.
6. Lower blood pressure
High blood pressure or hypertension increases the chance of heart disease and stroke, but can usually be well controlled by medicines. High blood pressure is sneaky because it can develop without a person knowing it. People who eat fish regularly steadily have slightly lower blood pressure than those who do not eat fish regularly. Achieving and keeping a healthy body weight is especially important for lowering blood pressure.
7. Lower chance of blood clots
We need some blood clotting to heal injuries, but if blood clots too readily, it can block a blood vessel in the heart or brain. When this happens it can be fatal. The omega 3s from fish reduces the tendency to form blood clots and improve blood flow. Omega 3s also makes red blood cells more flexible so that circulation through small blood vessels is improved.
8. Better blood vessel function
Our arteries do more than send blood around the body. Their cells are miniature chemical factories making substances that affect blood flow and the flexibility of the artery wall. With the omega 3s from fish, arteries are more elastic and less likely to promote the formation of blood clots. As a result, blood flow and blood pressure are improved.
9. More stable arterial plaques
One of the riskiest aspects of heart disease is the build-up of deposits or plaques in the blood vessels close to and in the heart. These plaques begin in childhood and show atherosclerosis. As the plaques grow larger they are more likely to break apart, starting a chain of events that can lead to heart failure. There is growing proof that the omega 3s from fish help make these plaques more stable and less likely to rupture.
10. Brain Health
Many researchers consider DHA to be the most important fat found in the human brain, and the unusual concentration of this omega 3 fatty acid in salmon helps explain the research-documented benefits of salmon and omega 3 fish intake for thinking and the decreased risk of certain brain-related problems that accompanies omega 3 fish consumption. There is also indication of decreased risk of cognitive decline in the elderly with regular omega 3 consumption.
11. Joint Health
Research on fish intake and joint protection has shown that EPA from fish like salmon can be converted by the body into three types of closely-related compounds that work to prevent unwanted inflammation.
12. Eye Health
Omega 3 intake and consumption of omega 3 fish has been related with decreased risk of two eye-related problems: macular degeneration and chronic dry eye. Improvement has been noted with 2-6 weekly servings of salmon.
13. Cancer-Fighting Benefits
Intake of fish rich in omega 3 fat is also related with decreased risk for several types of cancer. These cancer types include colorectal cancer, prostate cancer, and breast cancer. Some of the strongest findings for decreased cancer risk following regular intake of omega 3 fish involve the blood cell or lymph cell-related cancers including leukemia, multiple myeloma, and non-Hodgkins lymphoma. Similar to cardiovascular studies, cancer risk studies typically begin to show measurable benefits when omega 3 fish are consumed at least once per week.