Fish classification according to their fat content
Fatty acids containing Omega 3 found in fish have been shown in many scientific studies they help reduce levels of triglycerides and LDL or bad cholesterol, and increase HDL cholesterol or good cholesterol, contributing to prevent the formation of atheromas or plaques in our arteries, thus reducing the risks of developing, atherosclerosis, heart attacks, and strokes (CVA).
Based on polyunsaturated fatty acids contained in fish they are classified as:
Blue or Fatty fish
Are those whose fat content can reach up to 10%. Blue fish accumulate a high percentage of fat as an energy source because they must travel long distances. The fat content will depend on the type of blue fish, for example, seasonal sardine reaches from 8% to 10%. This fat is stored under the skin and dark meat fish and is rich in fatty acids. Sardines, anchovy, mackerel, halibut, tuna, white tuna, salmon, eel and swordfish, are some of the fish belonging to this group.
They contain a level of more than 2.5% fat without exceeding 6%. Some semi-fat fish are bream, mullet, bream and sea bass.
White fish or Lean
Its fat content does not exceed 2.5%. Here also the amount of lipids varies greatly from one species to another. Cod has the lowest index with only 0.2% fatty acids. These fish live in deep areas and do not travel long distances so do not need to accumulate fat. This accumulates in the liver of these fish. Therefore, our parents always recommended to take cod liver oil. Hake, monkfish, sole, megrim and cod, are some of these fish.
Fish have proven to be an excellent nutritional source, providing benefits not only as cardiovascular protectors, being rich in omega 3 fatty acids, but also for its high content of vitamins and minerals and proteins of high biological content, which help neuronal function (in the brain), especially in the growth stage, and even in people who already have problems such as Alzheimer’s patients.
Therefore, the recommendation is to include fish in our diet, preferably those with the highest percentage in omega 3 fatty acids, as well as offering all the benefits neural (brain) is also an excellent cardiovascular protector.