If you’ve been skipping fish because of its strong aroma, it might be time to reconsider. According to Dr Kunal Sood, anaesthesiologist and interventional pain medicine specialist, fatty fish such as salmon, sardines, mackerel, and herring are rich in omega-3 fatty acids, which play a crucial role in improving cardiovascular health and reducing inflammation.
In a recent social media post, Dr Sood explained that omega-3s—especially EPA and DHA—support heart health by lowering key inflammation markers and improving blood vessel function. He highlighted that these fatty acids integrate into cell membranes, helping reduce C-reactive protein (CRP), TNF-α, and IL-6, all of which are linked to chronic inflammation and heart disease. Additionally, omega-3s enhance nitric oxide production, improving blood flow and vessel flexibility.
Dr Sood also noted that consuming omega-3s through natural food sources such as fatty fish is more effective than relying on supplements. Studies have shown that diets rich in fish significantly lower the risk of cardiovascular death and non-fatal heart attacks. He pointed out that across multiple clinical trials, individuals consuming fish regularly saw stronger heart protection compared to those taking fish oil capsules alone.
The doctor recommends eating two to three servings of fatty fish per week to optimise omega-3 intake and support long-term heart health. Regular consumption can also help regulate triglyceride levels and reduce the risk of coronary disease.
Popular options like salmon, sardines, and mackerel are easily available and versatile to cook, making them simple additions to a balanced diet. While supplements can provide support, Dr Sood emphasised that real foods deliver superior results due to the combination of nutrients they contain.
Note: This article is intended for informational purposes and should not replace professional medical advice. Always consult a healthcare provider before making major dietary changes.