Overview

In 2021, cardiovascular diseases (CVD) were the leading cause of death worldwide with an estimated mortality rate of 17.9 million people every year and this rate continues to rise every year. Despite the alarming prevalence, it is possible to prevent CVD by understanding the risk factors responsible and taking the appropriate steps to protect your heart health.¹ One of the main risk factors for CVD is a poor diet or unhealthy eating behaviours. The quality and quantity of food you consume significantly impact the functioning of the cardiovascular system, which is responsible for providing blood to all organs in the body.² Following a healthy diet with heart-healthy foods can lower your risk of CVD. 

A heart-healthy diet consists of consuming vegetables, fruits, protein-rich food, whole grains, fat-free or low-fat dairy products, and oils or food with high amounts of monounsaturated and polyunsaturated fats.³ Salmon is a type of oily fish which is protein-rich and high in unsaturated fats, specifically omega-3 fatty acids. Omega-3 fatty acids are important fats required by the body and brain, which can improve heart health and reduce the risk of CVDs. This article focuses on the benefits of consuming salmon fillet for heart health and the prevention of cardiovascular disease. 

Nutritional profile of salmon fillet

Salmon fillet is high in omega-3 fatty acids, which are a type of polyunsaturated fat. They are called essential fats because the body is incapable of producing omega-3 fatty acids on its own, which means that you need to consume them through your diet to gain their benefits. Salmon fillet is a well-known source of protein, especially collagen which is vital for skin health through its anti-ageing, moisturising and antioxidant properties.⁴ Salmon also contains vitamins B3, B7, and B12, which are important micronutrients that help in digestion, hormone production, and brain function. Most importantly, salmon is low in saturated fats, which have been found to increase blood cholesterol levels and your risk of developing CVD and stroke.

Omega-3 fatty acids 

Eating fatty fish like salmon twice a week has been found to reduce the risk of heart disease. The omega-3 fatty acids present in salmon fillets are essential polyunsaturated fats, which are important components of our cell membranes and provide support and structure for the cells in our brain and body. The highest concentrations of omega-3 fatty acids are found in the eyes and brain, but they also provide energy and support to other body systems. 

Omega-3 fatty acids are divided into three types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are mainly present in fatty fish like salmon, whereas ALA is present in nuts and seeds or plant oils. EPA and DHA can be converted from ALA in the body but this process can only yield a small amount, so it is important to obtain EPA and DHA through dietary sources like salmon. High blood pressure and high blood cholesterol are two major risk factors for CVD and omega-3 fatty acids have been found to reduce triglycerides (type of blood cholesterol), blood pressure and inflammation.⁵ Omega-3 fatty acids slow down the rate of fat buildup (plaque) in the arteries and blood vessels to reduce blood clots and the risk of arrhythmia, heart attacks or stroke. 

Protein 

Salmon is a key source of protein, which is an essential macronutrient in a healthy balanced diet. Protein is made of amino acids which are called the building blocks of life, which are necessary for growth and repair processes in our body. Protein aids in the growth and repair of your bones, tissues and muscles as well as hormone regulation. Protein intake has been associated with a decreased risk of CVD in a recent study, which emphasises the importance of a balanced diet towards a healthier lifestyle.⁶

Vitamins and minerals

Salmon is an important food source of several vitamins and minerals that contribute to our cardiovascular health and other body functions. Niacin or vitamin B3 is a micronutrient known to drive the production of energy from food in the body.⁷ Biotin or vitamin B7 helps in the metabolism of glucose, fatty acids and amino acids in the body.⁸ Cobalamin or vitamin B12 is an important micronutrient for the formation of red blood cells in the body as well as the functioning of the brain and nervous system.⁹ Cobalamin works with vitamins B6 and B9 to reduce the blood levels of homocysteine, which has been associated with heart disease. Selenium is a trace mineral (required in small amounts by the body) and it is known for its antioxidant properties that reduce inflammation in the body.¹⁰ 

Most of the research to date has found mixed or inconsistent results with the beneficial effects of these vitamins and minerals on cardiovascular health, so it is very important to consume the supplement forms of these vitamins and minerals according to the recommended dietary allowance (RDA) or under a doctor’s guidance.¹¹

Low saturated fat content

Saturated fats are known as “bad fats” because they raise the cholesterol levels in your blood and lead to an increased risk of CVD and stroke. Saturated fats are usually found in butter, lard, cheese, ghee, and fatty meats like beef, lamb, and pork. High levels of bad LDL cholesterol build up in the arteries and blood vessels to form plaque (atherosclerosis), which increases your risk of developing CVD and stroke. 

Additional health benefits 

Other benefits of eating salmon include anti-inflammatory properties, antioxidant properties, improved thyroid function and eyesight, promotes brain health and healthy skin. Consuming salmon is commonly associated with weight loss and weight management, which decreases the chances of obesity or being overweight, another risk factor for CVDs. 

Tips for including salmon in your diet

Most adults are recommended to eat two servings of fish rich in omega-3 fatty acids per week. One serving is around 3-4 ounces (100-113 grams) and is slightly bigger than a chequebook (AHA). Omega-3 fatty acids should make up 5 to 10% of your total calories consumed. 

Some research recommends buying wild-caught salmon (Pacific salmon) compared to farm-grown salmon (Atlantic salmon) due to the use of antibiotics, pesticides and chemicals, but the FDA suggests that farm-grown salmon is not bad for consumption and health. That said, wild-caught salmon is highly recommended because it has fewer calories, less saturated fat content, very low levels of risky pollutants and half the fat content compared to farm-grown salmon. 

Fish that contain high levels of mercury include shark, tilefish, swordfish, and king mackerel. Salmon typically contains low levels of mercury, which does not impact the significant benefits of omega-3 fatty acids. So most adults are safe to consume salmon without worrying about mercury or toxin buildup, but young children and pregnant women (planning to get pregnant and breastfeeding stages included) should refrain from fish with high levels of mercury but they can consume salmon once or twice a week. 

A Mediterranean diet is a classic example of a healthy balanced diet and has been associated with a lower risk of CVDs and other chronic conditions. The best ways to prepare salmon for a healthy diet include baking, grilling, or broiling compared to deep-frying. 

Summary

This article highlighted the benefits of consuming salmon fillet for heart health. A major risk factor for cardiovascular disease is poor diet and unhealthy eating behaviours. A healthy balanced diet can lower the risk of CVD and includes the intake of protein-rich food like salmon. Salmon is an important source of protein and omega-3 fatty acids which improves cardiovascular health by reducing high blood pressure and blood cholesterol levels. Vitamins like niacin, biotin, and cobalamin as well as minerals like selenium aid in energy production, metabolic activities, red blood cell formation, antioxidation, and reducing the levels of homocysteine, which are linked to CVDs.

Most of all, the low saturated fat content (“bad fats”) in salmon decreases the overall risk of CVD and stroke. The recommended intake of salmon for adults is 3 to 4-ounce servings twice a week and should make up 5 to 10% of the total calories consumed. Wild-caught salmon is the better option compared to farm-grown salmon due to lesser saturated fat content and very low levels of risky pollutants like mercury. A Mediterranean diet is ideal to lower your risk of CVDs and stroke.