Omega-3 fatty acids have cardioprotective effects through a myriad of mechanisms. They lower the risk of irregular and abnormal heart rhythms that lead to a sudden cardiac attack. Apart from reducing triglyceride levels and risk factors for coronary heart disease, they also lessen the growth rate of atheroma that clogs the blood vessels (Zang et al. 178). Therefore, they are essential for decreasing the risk of cardiovascular conditions. Heart diseases run in my family, and I have not been vigilant in consuming omega-3 fatty acids to prevent these disorders. Even though I have heard that intake of certain types of fish is dangerous, my professor provided me with the resources to check out for a safe variety that I can eat.
I live in Texas, Fort Worth city, and I chose Bass type of fish because it is in the class of the ‘best choice’ in the guide; it is also farmed in the United States. One fillet, which is done in one serving, contains 124 grams and 154 kilocalories. When the fish is served per ounce, it includes 1oz (28g) and 35 kilocalories. Sea bass includes 0.1-1.2 grams of eicosapentaenoic acids in every 100 grams. The fish has a total of 0.65 grams of omega-3 fatty acids in one ration. The body needs a minimum of between 250 to 500 milligrams of combined omega-3 fatty acids. Therefore, one plateful of sea Bass provides the required amount.
There are various ways of cooking this food: the fish can be pan-fried, grilled, whole baked, and pan seared. I prefer grilling it with garlic butter, and here is the link to my recipe: https://www.thespruceeats.com/grilled-sea-bass-with-garlic-butter-recipe-334370.
Omega-3 fatty acids help in the prevention and fighting of anxiety and depression. Studies have shown that people who consume omega-3 fatty acids are less likely to get depression or anxiety symptoms (Thesing et al. 210). Furthermore, Eicosapentaenoic acid is the most effective in fighting depression (Thesing et al. 214). Therefore, individuals with depression improve when they frequently consume omega-3 acid food and supplements.
Thesing, Carisha S et al. “Omega-3 Polyunsaturated Fatty Acid Levels and Dysregulations in Biological Stress Systems.” Psychoneuroendocrinology, vol. 97, 2018, pp. 206-215.
Zhang, Fu-Wei, et al. “ω-3 Polyunsaturated Fatty Acid Postconditioning Protect the Isolated Perfused Rat Heart from Ischemia-Reperfusion Injury.” Cardiorenal Medicine, vol. 8, no. 3, 2018, pp. 173-182.