The fish rich in Omega-3 that you must eat according to Harvard University to take care of your cardiovascular health

Beyond positive thinking, which influences, and much, according to healthy aging experts, they also get tired of warning that physical exercise and a healthy diet They are key to taking care of our cardiovascular health and thus extending the stay on Earth as much as possible. Achieving eternal youth is an unattainable desire that is present in our culture since the beginning of time. And if not, ask the hedonist and fictional Dorian Gray, of Oscar Wilde, who offered his soul to the devil to always remain young

In recent times there are few Studies in the scientific community that evidently relate longevity to muscle mass and quality of life.

Muscle mass reserves can reflect a person’s nutritional status as it tells us how protein body reserves are and if muscle mass is not adequate. It can also determine diseases related to malnutrition, cancer, cocaxia (exaggerated loss of muscle mass) or sarcopenia.

In addition, muscle weakening is usually accompanied by a reduction in physical activity, which leads the person to a position that aggravates your state of health. So in addition to working the force at any age, if we accompany it of adequate diet we can keep it intact for as long as possible. For this, it is important that several foods are not missing in the diet.

What is the Omega-3 for and what benefits do you have?

One of the essentials, and that is often forgotten, are the ones that contain Omega-3a class of fundamental fatty acid to which special attention should be dedicated because the human body is not able to produce it by itself. Therefore, it should be obtained through a diet rich in Omega-3 fats, a component that contributes to different functions related to cell membranes, such as the activity of enzymes and receptors attached to it, among others. In addition, it is very linked to cardiovascular healthdue to its essential role in regulating inflammatory processes, which means a benefit for coagulation and constriction of blood vessels.

The Harvard University recommends add seafood and fish to food, to avoid the lack of this essential component, How can salmon or tunabut also mentions other types of fish that is not usually paid so much.

Advises the small fish consumptionespecially setting on the most characteristic of the Mediterranean diet such as sardinealthough it also adds others such as anchovies, sand, greenel or mussel.

Of these fish says, Christopher GoldenDeputy Professor of Nutrition and Planetary Health of the Harvard Harvard Public Health Schoolthat being smaller, the risk of finding metals is less than in the largest. The author of the article, the Professor Julie Corlissalso states that fish “is better for the environment than meat because they consume less land and resources in addition to generating less greenhouse gases.”

An easy and fast way to consume more fish and take high quality proteins

As in most cases, it is always better to eat them fresh, but it is not always possible, by remoteness of the coast, or for not being seasonal. In this sense, preserves are an excellent solutionsince their quality is excellent, they are cheaper than the fresh and can go further over time.

Despite the saying that as soon as the months lose the ‘r’ of his name, the body asks sardines, this fish can, and is due, according to the studies, eat throughout the year. It is one protein source, phosphorus, iron, omega-3 fatty acids and vitamins B, B12, B6, E and Dfundamental for the absorption of calcium by the bones.

Moreover, a study led by Diana Díaz Rizzolo, of the IDIBAPS group ‘Translational research in diabetes, lipids and obesity’and researcher at the Universitat Oberta de Catalunya (UOC) showed that the regular sardine consumption has a preventive effect before the Type 2 diabetes.

According to the Spanish Nutrition Foundationa ration of sardines comes to almost 100% the daily nutritional objectives of the population, how complete this fish is. Preserving sardines have a very important calcium content because they are consumed together with the spine. Specifically, they provide about 314 milligrams of calcium per 100 grams.