Fish, whole grains and blueberries: the diet for heart health

The consumption of oily fish is renowned for its favorable action on blood lipids, in particular on triglycerides. A Finnish study suggests that this is also measured on the formation of large HDL particles, whose cardio-protective effect is well documented.

Fish and whole grains: a real difference

Conducted among 131 volunteers characterized by a metabolic syndrome, this randomized controlled study was divided into 3 groups, for 12 weeks. The first group had to eat a balanced diet based on low glycemic index whole grain products, fatty fish three times a week (salmon, rainbow trout, herring, cooked without butter or cream) and blueberries.

The second group followed a diet emphasizing whole grain products with a low glycemic index and the last, based on refined grain products.

The results reveal significant changes in the profile of lipoproteins and in particular of HDL, in the “fish” group. These were not only significantly larger in diameter and more numerous, but also contained more lipids. The analysis also shows a significant correlation between the consumption of oily fish, their omega-3 content and the synthesis of this type of lipoprotein.

Cardiovascular prevention and improved blood pressure

For the authors, this discovery consolidates the body of arguments favorable to the overall consumption of fish in cardiovascular prevention, given that lean fish also have favorable effects, in particular on blood pressure.

Lankinen M: Effects of Whole Grain, Fish and Bilberries on Serum Metabolic Profile and Lipid Transfer Protein Activities: A Randomized Trial, PloS One, doi.org/10.1371/journal.pone.0090352

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