Salmon is an excellent diet for type 2 diabetes and heart health.Most people regard type 2 diabetes as a blood sugar problem, but the truth goes beyond that

Salmon is an excellent diet for type 2 diabetes and heart health.

Most people regard type 2 diabetes as a blood sugar problem, but the truth goes beyond that. Insulin resistance - a sign of type 2 diabetes - can cause problems for your cardiovascular health. In fact, people with type 2 diabetes are twice as likely to have a heart attack or stroke as their peers without diabetes.

Fish is not only an important source of protein and healthy fats, but also contains a large amount of important vitamins and minerals.

How often should you eat fish every week?

It is recommended to eat two servings of fish every week. You should eat fatty fish, such as salmon, mackerel, trout and sardine, because the omega-3 fatty acid content of these fish is particularly high (detailed later). Restrict the consumption of fish such as sharks, swordfish, and tilefish as they pose a higher risk of mercury pollution.

Omega-3 with Salmon Beneficial for Heart Health

Salmon is the best fish choice for treating type 2 diabetes, because it is rich in omega-3 fatty acids. This "healthy" fat helps reduce the risk of common diabetes related complications such as heart disease, heart failure and stroke,. In fact, research analysis has found that eating at least two servings of fish per week is associated with a reduced risk of heart attack, stroke, and death for heart disease patients.

Tilapia with a large amount of protein and a small amount of fat

Tilapia is a low calorie, high protein fish with a very mild taste. Tilapia fillets are usually very thin, so they cook quickly (but be careful not to cook too long as they may start to fall apart).

Cod is a multifunctional, low calorie food

Like tilapia, cod is a low calorie, high protein white fish that contains very little saturated fat and a large amount of omega-3. However, unlike tilapia, cod fillets are slightly harder and can withstand more aggressive cooking methods such as barbecue.

Trout's beneficial fatty acids for heart health

If you know someone fishing, I hope you can catch fresh trout or bass. Fatter fish like trout contain more omega-3 fatty acids. Trout is one of the various fish species that provide omega-3, which is beneficial for heart health.

Shrimp with calorie control and abundant protein help

Shrimp has low calories and high protein content. Compared with other kinds of seafood, it does contain relatively high cholesterol, so diabetes patients who also want to avoid high cholesterol may want to skip it. Although elevated total dietary cholesterol increases the risk of heart disease, shrimp may be a healthy choice when paired with lean meat or plant-based protein sources.

Other shellfish

In addition, crabs and lobsters naturally have lower fat and calorie content. Try adding shellfish to plant-based diets, such as stir fried dishes with a large number of colorful vegetables, to increase flavor.

Canned tuna and salmon to meet your budget

Fresh or frozen seafood is a delicious supplement to diabetes diet, but it may be expensive for some people. Meanwhile, canned tuna and salmon are more affordable and durable staple foods that you can keep in your food cabinet. Most people do not include enough fish in their diet, but with this simple choice, they may reach the goal of eating two to three servings of fish per week, choosing canned fish instead of canned fish to reduce calories and fat.

Flavor and nutrition of sardine

Sardine are not only rich in omega-3, but also contain some calcium and vitamin D. These characteristics make them part of the diabetes diet and bone health plan, so you can look for low salt brands as long as you read the label. Canned sardine are relatively affordable. They are delicious when eaten alone or added to other dishes.

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