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Oct 10, 2023 · The health benefits are clear. Fish, and fatty fish in particular, are a rich source of omega-3 fatty acids. These are essential dietary fats otherwise known as PUFAs, and they offer a variety of health benefits, including the ability to live a longer life. One 16-year study of 2,692 senior adults conducted in 2013 by the Harvard School of ...
- William Li
- Overview
- Fishing for details
- Avoid the frier
A 16-year study, which dove into the data of almost half a million men and women, concludes that a diet rich in fish predicts a longer life.
Consuming fish has long been recommended as part of a nutritious diet. Rich in high-quality proteins, vitamins, and healthful oils, fish is roundly considered a healthful choice.
Oily fish are rich in omega-3, and, over recent years, this oil has received a great deal of attention from medical researchers and supplement manufacturers alike.
Evidence is far from overwhelming, but scientists have already searched for any associations it might have with lower cancer risk, improved cardiovascular health, and reduced inflammation.
Recently, a team of researchers set out to gain more clarity on the important question, “Does eating fish impact mortality risk, and how does omega-3 fit in?”
The scientists delved into data from the NIH‐AARP Diet and Health Study, which is the largest study on health and diet ever carried out. In all, they followed 240,729 men and 180,580 women for 16 years.
Participants provided information about their dietary habits, and their health was monitored. Over the course of the study, 54,230 men and 30,882 women died. The results have been published recently in the Journal of Internal Medicine.
The main finding is that consuming more fish and long-chain omega-3s reduces total mortality.
And, looking further into these data, the researchers found that men who ate the most fish had a 9 percent lower mortality risk than those who ate the least.
When the researchers drilled down into specific causes of death, they found that males who ate the most fish, compared with those who ate the least fish, had a:
Importantly, these results did not apply to fried fish. Among men, the consumption of fried fish had no impact on mortality risk. Among women, however, higher consumption of fried fish increased the risk of cardiovascular mortality, respiratory disease mortality, and overall mortality.
This is probably for a number of reasons. For instance, frying the fish creates trans-fatty acids and also increases the energy density of the end product, both of which could potentially undo any good work that omega-3s carry out.
Overall, the authors conclude:
“Consumption of fish and [omega-3s] was robustly associated with lower mortality from major causes. Our findings support current guidelines for fish consumption while advice on non-frying preparation methods is needed.”
The study does have some shortfalls, though. For example, it was observational, so it is difficult to tease apart cause and effect. Also, the participants — on average — did not consume a great deal of fish when compared with those in other studies.
However, the project was large — it is the largest study to investigate dietary fish and mortality to date — and the long follow-up duration was key; similarly, there were a relatively high number of deaths, making the analysis more robust.
Nov 14, 2013 · A serving is 3.5 ounces cooked, or about three-quarter cup of flaked fish. TWO MORE YEARS: Now theres fresh evidence that following that advice can not only reduce your risk of cardiovascular disease, but actually help you live longer-especially if youre already age 65 or older. Although eating fish has long been considered part of a healthy ...
Jun 29, 2024 · There was a significant reduction in all-cause and cancer mortality among women who habitually eat small fish. Women who eat small fish 1-3 times a month, 1-2 times a week, or 3 times or more a week had 0.68, 0.72, and 0.69 times the risk of all-cause mortality, and 0.72, 0.71, and 0.64 times the risk of cancer mortality, compared to those who ...
- Nagoya University
Oily, dark fishes include salmon, tuna steak, mackerel, herring and sardines. Species such as these contain the highest levels of long-chain omega- 3 fatty acids, eicosapentanoic and docosapentanoic acid; these nutrients likely underlie the CVD benefits from fish, Mozaffarian says. ‘Fish oil lowers heart rate, blood pressure and triglycerides ...
May 7, 2021 · Getting enough omega-3 fatty acids in your diet and ensuring that your levels are within a healthy range could help you live longer. Making small changes like including more fish in your diet or choosing DHA-fortified eggs instead of traditional eggs can help. If dietary changes are not enough to boost your levels, you might want to ask your ...
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Jun 24, 2022 · The study of 4,165 participants aged 60 years and older in China reveals that people who consumed fish at least “twice a week” compared to “never eat” over the past two years have a significantly reduced risk of mortality (death from any cause) by 42%.
