Living longer could be achieved by eating more fish, two health experts have claimed
Dr Sarah Brewer, who writes on mylowerbloodpressure.com, and dietitian Juliette Kellow have called for people to “swap” red meat for fish to live longer.
Writing in their book, ‘Eat Better Live Longer’ the authors state: “High intakes of red meat are unheard of in countries that have the greatest number of centenarians.
“People aren’t necessarily vegetarian, but fish takes pride of place at the meal table, with meat featuring only now and then.”
Switching to a fish-heavy diet could reduce the risk of developing cancer, heart disease and other conditions.
Fish may extend your lifespan due to its high omega-3 fat content.
“In a 2013 study of elderly people, those who had the highest levels of omega-3 fats in their blood lowered their risk of dying from all causes by 27 per cent.
“And a 2016 review of studies found that eating the equivalent of three full portions a week was linked to a 12 per cent reduction in dying compared with a fish-free diet.”
Additionally they mentioned a 2017 review which showed people eating the most fish every day reduced their risk of death by seven per cent from all causes, compared to red meat consumers, where the risk of death increased by 10 per cent.
Red meats, which include pork, veal and beef, are suggested to increase cancer risk, with a report by the International Agency on Cancer suggesting every 100 grams of red meat eaten daily could raise bowel cancer risk by 17 per cent.
Dr Brewer and dietitian Kellow added white meats such as chicken, may not reduce lifespans.
“While white meat is packed with nutrients, is lower in fat and saturates than red and processed meat, and doesn’t seem to be linked to heart disease and bowel cancer, it does lack the omega-3 fats you get from fish,” they wrote.
Fish is a key component of the Mediterranean diet, which can protect against heart conditions and dementia.
A new study has shown that following a Mediterranean diet can help delay the onset of Alzheimer’s by up to three years.
Even more promising, the findings suggest that the Mediterranean style of eating could even stop the disease occurring altogether.
Eating omega-3 supplements from fish can also help boost heart health, and reduce arthritic pain and inflammation.
The best fish to eat include salmon, mackerel and sardines.
Salmon contains a high amount of omega-3 fats and can help protect against vitamin D deficiency.
Mackerel is recommended by the American Heart Disease Association to reduce the risk of developing this condition.
Sardines are also recommended for this benefit.
