Stroke: more fish, less risk!

Eating fish rich in Omega 3 about 3 times a week is helpful in reducing the risk of stroke by 6 percent. This is the conclusion reached by Susanna Larsson and Nicola Orsini, researchers at the National Institute of Environmental Medicine at Karolinska Institutet in Stockholm, Sweden, in a study published in the journal Stroke. Analyzing data obtained over the course of 15 different studies, the 2 scientists found the existence of a dose-response effect linking fish consumption and the likelihood of experiencing a stroke.

The health benefits of fish

Eating fish offers numerous benefits for the body:

- protection from heart attacks

- protection against type 2 diabetes

- Alzheimer's prevention

- treatment of prostate cancer

Years of research have shown that these effects are largely associated with the high Omega-3 fatty acid content that characterizes some saltwater fish. In fact, several studies have shown the ability ofeicosapentaenoic acid (EPA) anddocosahexaenoic acid (DHA), Omega-3s contained in these foods, to reduce the likelihood of the formation of clots in the arteries and to help maintain proper blood fat levels. The Omega-3s in fish also help keep blood pressure under control. Through their analysis, the two Karolinska Institutet researchers concluded that another benefit of fish consumption relates to stroke prevention.

Reducing stroke with nutrition

The Swedish study involved reprocessing data corresponding to 383,838 individuals. After answering questions regarding fish consumption, each participant was followed for a period ranging from 4 to 30 years, during which time stroke cases were recorded. Analysis of the data showed that heavy consumers of fish, who eat it every day or at least 2 times a week, were 12% less likely to suffer a stroke than those who put it on their plates less than once a week. Specifically, just eating fish a few times a week is enough to reduce the risk of stroke associated with disrupted blood flow by 10%. Questions remain, however, about the correlation between fish consumption and stroke of hemorrhagic origin.

One fish is not worth the other

However, the benefits found by Larsson and Orsini are not associated with all types of fish. One of the studies included in the analysis also showed that frying the dish has no benefit in terms of decreasing the risk of stroke. As for the fish richest in Omega-3s, experts recommend stocking up on these valuable fatty acids by preferring anchovies, herring, mackerel, salmon, tuna, and halibut.

What about those who don't eat fish?

For those who are not fish lovers or do not eat fish by choice, the best alternative is to take fish oil capsules, a supplement rich in EPA and DHA. The same goes for pregnant women who need to limit their consumption of fish (such as tuna) that may be contaminated with mercury, a metal that can impair the development of the baby's nervous system. In this case, fish oil intake would also help ensure the Omega-3 intake necessary for fetal development.  

Source

1. Larsson SC, Orsini N, "Fish consumption and the risk of stroke: a dose-response meta-analysis," Stroke. 2011 Dec;42(12):3621-3. Epub 2011 Sep 8.