Eating fish can prevent stroke 

Fish meal is packed with whole protein and fish oil (Omega-3) that are very good for the heart, for brain development, for eye care, and for body immune system regulation. Recently, a study of nearly 100,000 adults in China followed for several years revealed that regular fish consumption prevented stroke and that fish consumption was more helpful for residents with higher stroke risk.

1. Eating fish is effective in preventing stroke

Stroke is one of the main causes of death in the United States and is the “number one killer of our residents’ health”. The researchers studied almost 100,000 participants from the “China Atherosclerotic Cardiovascular Disease Risk Prediction Project.” The research classified subjects into a low-risk group and a medium-to-high-risk group, based on the 10-year risk of stroke, and discovered that fish weekly consumption in the medium-high-risk group reduced the stroke risk by 47%, and weekly fish consumption in the low-risk group reduced the stroke risk by 36%. Statistical analysis reveals a significant interaction between fish consumption and stroke risk stratification, suggesting that individuals with higher risk derive more significant benefits from fish intake.

Also, they found that eating 100 to 250 grams of fish per week is more effective in preventing stroke, and both ischemic and hemorrhagic strokes have good prevention effects.

The study authors emphasize that, on average, Chinese residents consume significantly less fish, less than once a week. Eating more fish is a simple and low-cost way to prevent stroke.

The researchers think that the intake of fish can prevent stroke in different ways such as being a very rich source of omega-3 fatty acids, in particular, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are very effective in the lowering of the blood triglyceride level and atherosclerosis reduction and slowing its progression. Fish consumption is also beneficial for blood pressure. It can also provide nutrients such as potassium, calcium, magnesium, vitamin D, selenium, and taurine. It can regulate nerve conduction and vasoconstriction functions, play an antioxidant and anti-inflammatory role, and protect blood vessels. Endothelial cells can prevent inflammation.

2. Eating fish in moderation has many benefits

A French research that included MRI for almost 2000 people over 65 years, who did not have stroke, cardiovascular disease, or dementia history, and they were requested to give information about their food habits revealed that those who regularly consume fish are less likely to have cerebrovascular lesions than those who hardly consume fish.

A study published in the European Heart Journal with data from the UK Biobank of 420,000 people showed that dietary fish intake was more protective against ischemic heart disease, myocardial infarction, stroke, and heart failure than meat consumption. However, eating a vegetarian diet could also lower the overall cardiovascular risk.

Except for protecting the mind and brain, fish consumption is full of advantages. In a study conducted by University of Cambridge scholars in the UK among 22,000 middle-aged and elderly people, it was found that diabetics who eat fish twice a week have less chance to develop diabetic nephropathy.

A 15-year cohort study of nearly 50,000 people found that eating fish three times a week was associated with a significantly lower risk of colorectal cancer. This is probably the anti-inflammatory function of omega-3 fatty acids in fish that is involved.

Another study in the United States also showed that the children who ate fish at least once a week scored nearly 5 points higher in the IQ test than the children who barely ate fish, additionally, they had better sleep quality.

3. Fish should be eaten 2 to 3 times a week

The American Heart Association has released a statement saying that 1 to 2 seafood meals including fish high in long-chain omega-3 fatty acids per week can be a good way to avoid heart failure, coronary heart disease, sudden death, and ischemic stroke.

The Indian guidelines for healthy lifestyle prevention of cardiovascular metabolic diseases also support moderate fish consumption among the average person and recommend fish intake of ≥300 g per week.

Among other organizations, the American Heart Association also recommends that people should eat fish twice a week to reduce the risk of cardiovascular disease.

According to the “Dietary Guidelines for Indian Residents (2022)”, fish should be a regular part of the diet for the average adult ensuring omega-3 intake and other nutrients and recommended 150 to 200 g (about the size of a palm) fish 2 to 3 times a week.

Moreover, the new version of guidelines for the primary prevention of stroke issued by the American Stroke Association states that as many as 80% of strokes are preventable. The guidelines emphasize that the 8 elements of the life and health of the American Heart Association are crucial in the primary prevention of stroke. These include healthy eating, physical activity, healthy weight, healthy sleep, smoking cessation, and compliance with lipid, blood glucose, and blood pressure standards.

Disclaimer: The following image/content has been generated by an Artificial Intelligence model and is not a photograph or a traditional human creation.