Eating more omega-3 rich fatty fish is fantastic for your health. But I’m probably preaching to the choir here because you already know that, right?
What you may not know, however, is how you fix that fish is critical. Do it the wrong way and you can end up erasing some of its biggest benefits.
And that includes fish’s ability to slash your risk of ending up in an early grave. More on that in a moment.
Using questionnaires researchers assessed the diets of over 240,000 men and 180,000 women. And before the study was finished 54,230 of the men and 30,882 of the women had died.
When the researchers ran some intense statistical analysis on the diet data they’d gathered, some striking trends emerged.
Eating more fatty fish slashes early death risk
The guys and gals who at the most fatty fish were 10 percent less likely to die from heart disease compared to their peers who shunned seafood. And when the researchers took an even deeper dive, analyzing the omega-3 intake of the volunteers, the numbers were even more impressive.
They found that men who took in the most of this critical fatty acid were 15 percent less likely to die of heart disease. And the women whose diets were the richest in omega-3s were 18 percent less likely to succumb to heart disease.
The fatty fish-loving men were also…
- six percent less likely to die from cancer
- 20 percent less likely to die from lung disease
- 37 percent less likely to die from chronic liver disease
While women seafood fans who ate the most fatty fish were 38 percent less likely to die from Alzheimer’s disease according to the research published in the Journal of Internal Medicine.
Fatty fish linked to drastic drop in heart disease death
Of course, this isn’t the first time we’ve seen research highlighting the potential life-saving benefits of omega-3 rich fish. Other studies have had similar findings.
For example, Harvard School of Public Health research conducted in 2013 revealed eating fatty fish is associated with a far lower risk of dying in older adults.
In that study, researchers linked higher omega-3 blood levels to a 27 percent lower risk of dying and a 35 percent lower risk of dying from heart disease specifically.
Experts say omega-3s ability to calm inflammation is likely behind its life-saving skills. But according to the new study out of Zhejiang University those risk-lowering benefits are lost if you’re breading and frying your fish.
In men, eating more fried fish cancels out the omega-3 benefits. And in women, the news is even worse. The ladies who fried their fish instead of eating it baked, poached or grilled RAISED their risk of a premature death.
You should aim for eating at least two servings of organic, cold-water fatty fish every week. That includes tasty options such as salmon, tuna, sardines, mackerel, and haddock.
Just be sure to avoid breading and frying it. Opt for grilling, poaching or baking it instead.