Fish, specifically fatty fish like salmon, sardines and mackerel, is an excellent source of protein, omega-3 fatty acids, minerals and vitamin D. Here are just some of the ways including fish in your diet can help keep you healthy.

1. Reduces risk of heart disease and stroke

According to The Heart and Stroke Foundation South Africa, up to 80% of heart disease and stroke can be prevented by following a healthy lifestyle and making healthy food choices. One of their recommendations is to “choose foods high in omega-3 fats which are good for your heart and can help to improve cholesterol levels, especially naturally oily fish such as sardines, pilchards, mackerel and salmon, which should be eaten at least twice a week.”

2. Helps lower cholesterol

Triglycerides or lipids are the main type of fat in the body. Omega-3 fatty acids can help reduce triglyceride levels and increase HDL (good cholesterol) levels to help you achieve and maintain healthy cholesterol levels.

3. Decreases cognitive decline

Studies show that people who make fish a regular choice at mealtimes have more grey matter and therefore better brain health than those who don’t.

4. Has a positive effect on sleep

One study showed that the consumption of salmon had “a positive impact on sleep in general and also on daily functioning”, with its authors speculating that this could be as a result of the vitamin D found in fish.

5. Protects eyesight

There is evidence to suggest that the omega-3 fatty acids found in fatty fish protect against macular degeneration, a disease that causes blurred vision or loss of sight, most often among older people.

6. Reduces the pain and swelling associated with rheumatoid arthritis

An American College of Rheumatology study found that eating more fish may be connected to “lower disease activity” in patients suffering from rheumatoid arthritis.

Ready to add more fish to your diet?

If you’re not eating fish twice a week, start by finding a few simple recipes and preparing one meal each week that includes fish. At Evergreen Lifestyle Villages, we help our residents get the nutrition they need with popular weekly meals like Fish & Chips Friday

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