Looking for Heart Health, Brain Performance, and Longevity? Here’s why salmon is the best fish diet for you


Salmon fish diet | Photo credit: iStock Images

Key highlights

  • Salmon fish contains omega-3 fatty acids, which improve heart health and lead to healthy vascular systems.
  • This means that the blood vessels do not fall victim to hardening or plaque. Salmon also contains vitamin B-12 and selenium, which are needed for thyroid health and metabolic functions.
  • Salmon contains elements that are beneficial to the brain, and all of these together help improve health and longevity.

Most of us have heard of the goodness of the Mediterranean diet. Based on the traditional cuisine of Greece, Italy and other Mediterranean countries, this diet is based on plant-based foods such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, olive oil is the main source of added fat and fish and seafood instead of red Meat. Fish, seafood, dairy products and poultry are included in moderation. Red meat and sweets are only eaten occasionally.

In a 2013 study, Johns Hopkins researchers and others found that a Mediterranean diet, combined with regular exercise, a healthy weight, and quitting, prevented early heart disease, slowed the build-up of plaque in the arterial walls, and reduced the risk for premature death by 80 percent.

According to the Mayo Clinic website, interest in nutrition began in the 1950s when it was discovered that heart disease was not as common in Mediterranean countries as it was in the US. Since then, numerous studies have confirmed that the Mediterranean diet helps prevent heart disease and stroke.

Fish is valued for its omega-3 fatty acids – healthy polyunsaturated fats that the body uses to build brain cell membranes. Although our body needs these essential fats, it cannot make them on its own.

Instead, a diet high in the omega-3 fatty acids found in oily fish like salmon, tuna, and mackerel will help protect against heart disease, stroke, cancer, and inflammatory diseases. Omega-3 fatty acids also help lower triglycerides, reduce blood clotting, and lower the risk of stroke and heart failure. This nutritious species of fish is not only rich in omega-3 fatty acids, but also in other essential nutrients. Salmon is high in vitamin B12 and is wonderful for hair and skin health.

Salmon is a type of fish with maximum benefits:

  1. Oily fish but full of good fats: It is true that salmon is an oily fish that is high in fat. But this fat is completely healthy and good for the heart, brain and skin. Studies have shown that the omega-3 fatty acids in salmon significantly improve heart function, lower blood pressure, and reduce inflammation.
  2. Improves cardiovascular health: Salmon is a rich source of omega-3 fatty acids (EPA and DHA) and potassium. This combination helps reduce artery inflammation, lower cholesterol, and maintain blood pressure. It also helps prevent excessive fluid buildup. This in turn protects against heart attacks, strokes, cardiac arrhythmias, high blood pressure, bad cholesterol, etc.
  3. Good for the brain tissue and the nervous system: The high DHA and selenium content in salmon promotes and improves brain function. Studies have shown that omega-3 supplements benefit patients with Alzheimer’s and Parkinson’s diseases. For improved fetal brain development and health, expectant mothers are advised to eat a diet rich in salmon. Regular consumption of salmon promotes the development of improved cognitive skills – important not only in childhood and development years, but also appreciated in old age. A salmon fish diet can do you good for healthy aging in which all essential abilities are intact.
  4. Builds a stronger musculoskeletal system: Salmon contains proteins that are the building blocks for bones, muscles, cartilage, skin and blood. A diet rich in salmon helps protect bone density and strength and repair tissue that needs to be damaged or recovered after wear and tear.
  5. Thyroid and metabolic benefit: Salmon gives selenium, which helps maintain proper thyroid function. This essential trace element protects the thyroid from oxidative damage that occurs during the synthesis of the thyroid hormone.
  6. Protects joints from wear: A diet rich in salmon fish will help prevent inflammatory joint diseases such as osteoarthritis. The bioactive peptides – a group of proteins that protect the health of human cartilage.
  7. Rich in antioxidants: Salmon fish looks pink due to the presence of astaxanthin, a member of the carotenoid family of antioxidants. This particular antioxidant helps prevent cardiovascular stress, strengthens immune functions, has anti-inflammatory effects and keeps neurodegenerative diseases at bay.
  8. A means of weight loss: Despite the fat content in salmon fish, this diet does not result in weight gain. Like other high-protein foods, it helps regulate the hormones that control appetite and keep you feeling full for longer.

With so many virtues, the salmon fish diet is becoming almost a superfood diet. When vital organs such as the heart, brain, bones, muscles benefit, it also leads to longevity. Maintaining cognitive abilities into old age increases the quality of life in old age. Because of this, salmon is the best fish diet for the heart, brain, and longevity.

Disclaimer: The tips and suggestions mentioned in this article are for general informational purposes only and should not be construed as professional medical advice. Always contact your doctor or professional health care provider with specific questions about medical issues.


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