5 Reasons to Savor Seafood

Health & Wellness, Nutrition


Earlier this week, the American Heart Association released a science advisory statement on the benefits of seafood for cardiovascular disease. Two important conclusions of the report are that the benefits are most likely to be derived when seafood is prepared in a healthy manner (such as baked or grilled rather than fried) and when it replaces less healthy food options (such as saturated fatty foods and processed meats). Listed below are 5 reasons why incorporating seafood in your diet plays a pivotal role for excellent heart health.

  1. Seafood reduces the risk of sudden death: Consuming just 2 seafood meals each week (~250 mg omega-3 fatty acids) has been associated with a 50% lower risk of heart related sudden death.  This amount is contained in two 4-ounce portions of salmon, tuna, sardines, trout and oysters.
  2. Seafood reduces the risk of myocardial infarction (heart attack): Eating 4 fish meals each week is associated with a 22% lower risk of a heart attack compared to eating less than 1 fish meal per month.
  3. Seafood reduces the risk of stroke: In 1 large study, consumption of tuna fish, broiled or baked fish lowered stroke risk by 40%.
  4. Seafood may reduce the risk of heart failure: In another large study, 2 seafood meals each week reduced the risk of heart failure by 30%.
  5. Seafood improves biomarkers of heart health: Eating fish on a regular basis will help to lower levels of blood fats (triglycerides), C-reactive protein (inflammation) and aging of blood vessels (arterial stiffness).

The bottom line: enjoy at least 2-servings of your favorite fish each week and your heart will benefit immensely!

Michael Miller is Professor of Cardiovascular Medicine at the University of Maryland School of Medicine in Baltimore where he takes care of patients, conducts original research and teaches medical students.  His most recent book “Heal Your Heart: The Positive Emotions Prescription to Prevent & Reverse Heart Disease” has been Amazon’s Top Rated book in heart disease for the past 3 years.


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