Eating fish or how to add Omega-3 to diet in a right way?
Dr Phung Ngoc Minh Tan, Cardiology Department of CarePlus International Clinic System, advises on diet for people with cardiovascular disease and eating fish and Omega 3-6-9.
6/11/2021 4:00:35 PM
The human body cannot make the two essential fatty acids, Omega-3 and Omega-6, on its own, so the main supply comes from food. The body synthesizes Omega-9, so it is often less noticeable.
Omega-3s are found in fish, eel, oysters, and mussels. Its cardioprotective effect has been proven through many studies: lowering blood pressure, anticoagulant, anti-inflammatory, reducing atherosclerosis.
Omega-6s are found in many vegetable oils and nuts. Omega-6 is present in most of the daily dishes at home, restaurants, industrial products. Inadequate amounts, Omega-6 helps reduce bad cholesterol (LDL), increase good cholesterol (HDL), and repair blood vessel damage. However, in large quantities, it can increase blood pressure, increase thrombosis and promote inflammation.
The irony is that in the present life, we are eating with excess Omega-6 and very little Omega-3. According to recommendations, the best Omega-6/Omega-3 fatty acid (FAR) ratio is 1.0 - 4.0. Before the industrial age, people used a diet with a relatively balanced FAR of 1.0. Currently, the regular diet of European and American countries has a FAR of about 10-15. Famous as healthy as Japan, but FAR is around 6, just close to good.
Therefore, to ensure an excellent FAR index, we must supplement fish very rich in Omega-3. Eliminating Omega-6 from the diet is difficult because of its prevalence. Furthermore, current evidence does not suggest that a complete reduction in Omega-6 would be beneficial because it is also essential. the body needs it.
The fish rich in Omega-3 familiar to Vietnamese people are salmon, tuna, herring, anchovies, mackerel. These fish have about 10-15 times more Omega-3 than Omega-6, so they are a very significant source of Omega-3. It is recommended to eat this fish at least once a week (about 150 grams).
However, it's not a big deal if you can't eat salmon sashimi or expensive cod fillets. Freshwater fish in our country have a relatively balanced FAR index such as snakehead fish 1.08, carp 1.5, catfish 1.42. Particularly, perch has Omega-3 twice as much as Omega-6, a good source of Omega supplements.
Omega-3 supplements should not be relied on alone. Omega-3s need some chemical reaction before the body can use them, this process is found to be smooth if you get Omega-3s from food, but it is unlikely to be delicious in pills. Moreover, fish also has other essential vitamins and minerals such as Zinc, Magnesium, B vitamins. Eating fish also helps reduce red meat consumption.
In the end, many of you will probably choose the snakehead fish cooked by your mother, which is still more delicious and eye-catching than many monotonous yellow pills, without any taste.