A recent study conducted by Swedish researchers observed that eating plenty of fish and vegetables reduces the chance of death by at least 20% for older people and for general men and women adults.
Research shows that one of the healthiest diets one can follow is the 'fish and vegetables' diet.
Fish has an advantage of being low calorie and protein rich with little to no saturated fat. It provides beneficial omega-3 fatty acids, which may help protect from cardiovascular disease, high blood pressure, and even cancer.
Adding more vegetables in one's diet is a win-win situation. Not only do vegetables contain fiber to improve digestion, they are also low in calories to also help lose or maintain weight while supplying vitamins, minerals and plant compounds that can help protect an individual from diseases.
Switching to a vegetarian diet is ideal, but it can also risk losing some nutrients like protein, zinc, iron, vitamin B-12, calcium, vitamin D and iodine.
Adding fish to a vegetarian diet helps meet the recommendations for all of these nutrients, making them less of an issue in one's diet.
Researchers concluded that among 4,232 participants, the individuals who ate more fish and vegetables had significantly less chances to die from heart disease for about 15 years.
During this 15-year period, they measured the levels of polyunsaturated and monounsaturated fats in the blood of the participants.
Dr. Ulf Riserus, a nutrition researcher at Uppsala University in Sweden and a senior study author gave a statement saying, “The study supports current dietary guidelines that advise having sufficient intake of both fish and vegetable oils in a heart-healthy diet.”
According to the current dietary guidelines, most adults should consume not more than 20% to 35% of daily calories from fat.
Heart disease is the leading global cause of death, accounting for nearly 30% of all deaths in the U.S. alone.
