Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Fish, particularly fatty fish such as salmon, mackerel, sardines, and trout, have a well-established scientific basis for supporting heart health. Numerous large-scale epidemiological studies and randomized controlled trials have found that regular consumption of fish is associated with a reduced risk of cardiovascular diseases, including heart failure and coronary artery disease. This benefit is primarily attributed to the high content of omega-3 polyunsaturated fatty acids (PUFAs), especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fish.

Omega-3 fatty acids have been shown to lower triglyceride levels, reduce blood pressure, decrease inflammation, improve endothelial function, and reduce the risk of arrhythmias. The American Heart Association recommends eating fish (preferably fatty fish) at least twice a week for cardiovascular protection. Meta-analyses of clinical trials suggest that both dietary intake of fish and fish oil supplementation can modestly reduce the risk of cardiovascular events, particularly in individuals with existing heart conditions or those at high risk. However, the magnitude of benefit may vary depending on baseline risk, type of fish, and preparation method.

In summary, the use of fish to support heart health is strongly supported by scientific evidence, with consistent recommendations from major health organizations based on robust clinical and epidemiological data.

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