Fish: A Food for the Broken-Hearted
Introduction
Our emotional health is deeply tied to our physical health.
According to the American Heart Association (AHA), broken heart syndrome is a very real condition caused by a surge in stress hormones that can result in symptoms similar to that of a heart attack, the most common of which are chest pain and shortness of breath.
As the importance of mental health awareness continues to become more widely accepted, many of us are beginning to understand how vital healthy coping mechanisms are when dealing with emotional turmoil — with our diets playing a key role in our ability to cope and recover quickly.
One food that you may not know can help promote your heart health is fish.
Let’s dive into this discussion further to discover why eating more fish is the key to a healthy heart.
How Eating Fish Can Help Boost Your Heart Health
Fish offers many key nutrients that support your heart health and can potentially help to prevent more serious cardiac-related conditions, such as heart attacks and high blood pressure.
Here are three excellent benefits of eating fish that can help boost your heart health:
1. Fish is a Great Source of Omega-3 Fatty Acids
When it comes to the heart health benefits of fish, many of these benefits come from omega-3s.
The AHA recommends eating two servings (equivalent to three ounces per serving) of fatty fish per week, as fish is not only a great source of protein and healthy fats but also omega-3 fatty acids.
According to Penn Medicine, omega-3 fatty acids offer four key benefits to your heart health:
1. Lower triglyceride levels in your bloodstream:
High levels of triglycerides are associated with an increased risk of heart attack and stroke. Omega-3s help to lower overall triglyceride levels in your blood, ultimately lowering your risk of heart complications in the process.
2. Reduced risk of developing arrhythmia:
Arrhythmia is a condition characterized by an irregular heartbeat. Penn Medicine states that there is some research to suggest that increased omega-3 intake can reduce the risk of arrhythmia, though it should not be used as a medicinal treatment for dealing with heart rhythm problems once they occur.
3. Slower rate of plaque build-up:
Over time, plaque can build up in your arteries, largely due to your dietary choices. Omega-3s offer antioxidant and anti-inflammatory benefits that may be able to help slow the rate of plaque build-up which, in turn, helps to prevent the development of more serious heart-related conditions.
4. Lower blood pressure:
Your blood pressure is impacted by many factors, including both genetic and lifestyle factors. High blood pressure can lead to heart complications, such as an increased risk of heart attack or stroke. Adding omega-3s to a balanced, healthy diet can help you to reduce the risk of high blood pressure and the resulting heart health conditions.
2. Fish Can Potentially Help Boost & Regulate Your Oxytocin Levels
Heartbreak can impact our body’s oxytocin levels.
Oxytocin is commonly referred to as the “love hormone” and shows tremendous potential for helping the heart recover after a trauma, such as an injury or heart attack.
A 2023 study from the Frontiers in Cell and Development Biology journal found that oxytocin may help to regenerate heart tissue after an injury and could, in theory, help in the treatment of heart attacks.
Can you guess which food can help support your body’s oxytocin levels? That’s right — fish.
Oxytocin is produced in your body’s hypothalamus before being secreted into your bloodstream. While you may not be able to directly consume oxytocin by eating fish, you can boost your body’s ability to regulate oxytocin thanks to the many vitamins, minerals, and nutrients found in fatty fish.
Though more research is needed to prove the true potential of oxytocin in helping the heart recover from injury and trauma, this is far from the only heart health benefit of fish consumption.
3. Decreased Risk of Cardiovascular Disease
Eating fish regularly may just be the key to preventing cardiovascular diseases (CVDs) altogether.
In 2021, the American College of Cardiology published a study that followed more than 20,500 U.S. male physicians over 11 years, looking at the association between fish consumption and heart health.
By the end of the study, it was uncovered that those who consumed fish one to two times per week had a lower risk of “sudden cardiac death” than those who only consumed fish less than once per month.
One particularly interesting finding from this study is that fish oil supplements may not produce the same heart health benefits as a whole, minimally processed fish. As such, the study recommends that, in order to receive the maximum heart benefits, it is best to eat real fish rather than supplements.
Final Thoughts: Is Fish the Key to Healing Your Broken Heart?
At the end of the day, protecting your heart takes more than just a singular dietary change.
To keep your heart as healthy as possible, you need a combination of healthy coping mechanisms, regular physical care, smart lifestyle choices, and adequate mental health care.
However, adding fish to your diet can certainly help you along the way.
Eating fatty fish as part of a balanced diet may not be the answer to overcoming your heartbreak but it can help you ensure your heart is protected throughout the healing process. Regardless of your reasons for wanting to improve your heart health, adding more fish to your diet can provide a plethora of benefits that strengthen your heart and reduce your risk of heart-related conditions.
