Protecting the heart is the best steamed fish.

We often see reports in the media that "eating fish is good for the heart". However, Professor Wang Cunxin of the Institute of Oceanography of the Chinese Academy of Sciences, an authority on fish research in China, reminded everyone in an interview that fish can be divided into sea fish and river fish, and there are many kinds of fish, and different fish have different effects.

Eating fish does protect the heart.

Professor Wang pointed out that eating fish is very good for the heart, which has been proved. Eskimos and residents of coastal fishing villages in Japan have fish for three meals a day, and their low incidence of cardiovascular disease is a good example.

Studies have shown that omega-3 fatty acids can increase the amount of high-density lipoprotein (HDL), which helps the body break down fat, and reduce the level of low-density lipoprotein (LDL), which makes people fat. Low levels of omega-3 fatty acids in human blood will increase the risk of heart disease; if their levels are less than 4% of all fatty acids in the body, the risk of death from heart disease is the highest. Fish oil contains more of this fatty acid than any other food, so eating a lot of fish can protect the heart.

Deep sea fish in cold zone play an important role.

Professor Wang said that different fish contain different amounts of omega-3 fatty acids, so the degree of heart protection is different. Generally speaking, deep-sea fish such as salmon, tuna and salmon living in cold waters have thick fat, more fish oil and higher contents of omega-3 fatty acids. And freshwater fish, that is, most of the river fish have short growth period, serious water pollution and low content of omega-3 fatty acids.

In addition, Professor Wang pointed out that the omega-3 fatty acid content of farmed fish is lower than that of natural growth, regardless of freshwater fish or marine fish. Most of the large and small yellow croaker of freshwater fish and marine fish sold on the market are farmed with low omega-3 fatty acids and do not play a great role in protecting the heart. And belt fish, Pomfret, flat fish, Spanish mackerel, tuna, sardines, partial mouth fish, squid and so on, all belong to non-farmed fish species, which will contain more omega-3 fatty acids in the body, which is more conducive to protecting the heart.

Steaming is the best way to preserve fatty acids.

There are many ways to eat fish, such as raw, steamed, stewed, braised, roasted, fried, fried and so on. How can more fatty acids be retained in cooking?

Professor Wang believes that some fish can be eaten raw, such as salmon, partial mouth fish and so on, which can of course maximize the preservation of omega-3 fatty acids in fish meat. Recently, however, there have been more and more reports of parasitic diseases caused by eating raw seafood, so for safety reasons, steaming or stewing is better, which will not seriously damage omega-3 fatty acids and kill parasites. Although barbecue, fried and braised methods taste better, they can lead to serious damage to omega-3 fatty acids and B vitamins, an increase in fat content and a decrease in nutritional value.