Eating Salmon for Dinner Could Help You Live Longer

A new study shows omega-3 fatty acids might play a big role in preventing cardiovascular disease.

A recent study published in the Journal of Clinical Lipidology suggests that people who eat a diet rich in omega-3 fatty acids might have less risk of developing cardiovascular disease and could potentially live longer.

The study found the risk of death was reduced by almost a third in people who had the highest omega-3 levels in comparison to those with a lower omega-3 index. The study also found that omega-3 index was better at predicting your risk of developing cardiovascular disease than cholesterol levels were.

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Full disclosure: The study was a partnership between Boston University; the Global Organization for EPA and DHA omega-3; and Dr. William Harris, president and CEO at OmegaQuant, an omega-3 index testing lab. However, the journal is peer-reviewed, and the science behind the study was legit.

Researchers examined 2,500 participants who were an average of 66 years old and never had cardiovascular disease. Data was gathered on 18 demographic and cardiovascular disease risk predictors and researchers measured subjects’ red blood cells, as well as their levels of EPA, DHA, and cholesterol. For an average of 7 years, they conducted follow-ups and recorded death, stroke, cardiovascular disease, and coronary heart disease.

They found a link between subjects’ omega-3 index and the overall risk of death and cardiovascular disease. While researchers can’t guarantee you’ll live longer, they do believe that you can lower your death risk by up to 30 percent by eating more omega-3 fatty acids (1,300 mg to be exact). This is equivalent to about 100 grams or farmed salmon or four standard fish pills.

The National Institutes of Health recommends an omega-3 daily intake of 1.6 grams for men and 1.1 grams for women. You can find omega-3 fatty acids in fatty fish, soybeans, walnuts, canola oil, and flaxseeds.

The bottom line: We can’t say for sure if upping your omega-3s will help you live until the ripe old age of 120, but it probably can’t hurt. Omega-3s are associated with a slew of health benefits, so we say pile on the salmon and sprinkle some extra flax seeds into your smoothie.

What Really Happens When You Eat Salmon Every Day

Look on any list of "healthy foods" and salmon will likely show up. As the second-most eaten seafood in the United States in 2020, salmon's bright pink hue and rich taste make it a staple at dinner tables across the country and the world over. Surely, its popularity has as much to do with its nutritional profile as its flavor.

Salmon is rich in essential omega-3 fatty acids, vital for the formation and maintenance of cell structure, and helps to reduce the risk of heart disease, stroke, and the development of a range of other health conditions. No wonder regular salmon intake is highly recommended by nutritionists worldwide. As Molly Kimball, registered dietitian for Ochsner Health System, told The New Orleans Advocate, "if someone has salmon, or any type of the Omega 3 fish, at least twice a week, that's fantastic."

Of course, it's one thing to eat food recommended to us and another to know exactly how it affects our bodies. Furthermore, although eating salmon regularly can benefit your health, should you really eat it every day? Join us as we dive in and fish out the information you need to know.

Health Benefits of Beans

Gut health has become another major buzzword in the nutrition world in the past few years, and beans are a great way to give your microbiome a boost. Our gut feeds on fiber, which beans have a lot of𠅌hickpeas have 44% of your daily needs in a ½ cup serving! While you may experience some gas pains when you first begin upping your intake, this is actually a good sign. Beans are still partially intact when they reach the large intestine, so our gut bacteria can readily feed on them.

Beans are also a good source of iron, magnesium and folate. Iron is essential for keeping our energy levels up, and women are especially likely to be deficient. Magnesium is also an important nutrient, since it helps support our heart, bone and brain health and it is even thought to have a positive impact on sleep and stress. Folate is essential for prenatal health, but we all need it to process vitamin B12 and stimulate cell regeneration.

2. Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, cabbage, and other cruciferous vegetables are often talked about in their relation to a healthy digestive system (which is incredibly important for overall health), but eating these crunchy vegetables is also linked to a number of benefits related directly to living longer. They&aposre rich in fiber, antioxidants and vitamins A,C and K — all of which are associated with healthy aging.

Sulphorphane, an antioxidant primarily found in cruciferous vegetables, is known to have anticancer benefits, provide possible protection against heart disease, and even support blood glucose control in people with type 2 diabetes.

Roast, shred into a slaw, sauté with garlic and oil, or add to a soup. These are just a few of our favorite ways to take advantage of that cruciferous crunch. Try our Healthy Brussels Sprouts Recipes or our New Cauliflower Recipes for inspiration.

You'll feel more energetic when you eat salmon every day

Always on the go because of work and family commitments? Perhaps you're training for that half marathon and want to make sure your energy levels are at peak performance? Consider adding salmon into your daily diet, as it could help keep the pep in your step, says Kylie Ivanir, a registered dietitian at the Institute of Human Nutrition at Columbia University. "You will feel more energetic due to the high B12 content," she explained to The List. "Half a filet can provide you about 80 percent of the recommended daily intake of B12. Salmon is also high in the rest of the B vitamins, which provide your cells with energy."

In addition to the benefits you get from the B12 in salmon, the protein boost will help you recover from any injuries you might have sustained, according to dietitian Cynthia Sass, a sports dietetics specialist in Tampa, Fla. "We tend to forget that healing really means building new cells," she shared in an interview with Runner's World. "And your body needs protein to make those new cells." So, if you eat salmon every day, you may just help yourself achieve fitness goals.

Eat Fish, Live Longer?

MONDAY, April 1 (HealthDay News) -- Regularly eating fish rich in omega-3 fatty acids might lengthen your life, new research suggests.

A study of more than 2,600 older adults found those with the highest blood levels of omega-3 fatty acids -- found in salmon, mackerel, herring, lake trout and albacore tuna -- lived more than two years longer on average than those with lower blood levels.

"This is not a study of fish oil supplements, it's a study of blood omega-3 levels related to diet," said researcher Dr. Dariush Mozaffarian, an associate professor of epidemiology at the Harvard School of Public Health in Boston.

The study, published April 1 in the journal Annals of Internal Medicine, doesn't prove that eating fish will increase longevity, but it does suggest a connection.

"Blood levels of omega-3s are related to lower risk of death, especially cardiovascular death," Mozaffarian said.

Mozaffarian found that people with the highest levels of omega-3s reduced their overall risk of death from any cause by up to 27 percent compared to those with the lowest levels. And they had about a 35 percent lower risk of dying from heart disease.


Fish contains heart-healthy protein and fatty acids, and other studies have found diets rich in fish lower the risk of heart disease death. But the effect on death from other causes has not been clear, Mozaffarian said.

Rather than relying on self-reported intake as some other researchers have, Mozaffarian's team measured actual blood levels of the fatty acids.

At the study's start, the researchers analyzed blood samples, did physical exams and asked about lifestyle. None of the participants, who were 74 years old on average, took omega-3 supplements at the time.

During the 16-year follow up, 1,625 people died, including 570 from cardiovascular causes. The higher the omega-3 blood levels, the lower their risk of death during the follow-up, the study found.

Alice Lichtenstein, director and senior scientist at the Cardiovascular Nutrition Laboratory at Tufts University in Boston, emphasized that although the research noted an association, it did not establish a cause-and-effect relationship.


"The results of this study support a relationship between higher fish intake and lower risk of total mortality, particularly death from coronary heart disease," said Lichtenstein, who was not involved in the study.


The researchers, however, cannot determine whether the omega-3 levels were directly responsible for the reduced risk of death or simply a marker for a healthier lifestyle, she cautioned.

For instance, those who had the highest levels of omega-3 also ate more vegetables and fruit than those in the lower level groups, Lichtenstein said, which suggests that simply taking a fish oil supplement may not produce the same effects.

The American Heart Association recommends eating two 3.5-ounce servings of fatty fish, such as salmon, each week.

If you're currently not a fish eater, don't despair. "Going from zero to some intake seems to be where you get most of the benefit for your blood levels," Mozaffarian said.

5 Foods You Should Eat If You Want to Live Longer

Add these disease-fighting foods to your plate to thrive as you age.

You have no control over how long you'll live&mdashit's all genetics, right? Not necessarily. Turns out, there are a whole bunch of ways to add years to your life. In fact, you could live to 100 by taking control of your daily habits&mdashlike prioritizing exercise, sleep, and stress management.

But perhaps one of the easiest ways is changing what you eat. More and more research is showing that your diet is a super important indicator of how long you'll live, and whether or not you develop a number of life-shortening chronic diseases. Lucky for you, it's also ridiculously easy to change. Here are five life-lengthening foods to add to your plate today.

We've always thought of fish as brain food&mdashand for good reason. Research shows that compounds in fish called carotenoids can protect against neurological diseases.

Plus, a new study published in The BMJ reinforces that the omega-3s in fatty fish&mdashlike salmon, tuna, and sardines&mdashcan help you live a longer, healthier life.

After analyzing data from more than 2,600 American adults with the average age of 74, researchers from Tufts University found people with higher levels of omega-3s in their blood (meaning they ate at least two servings of fish per week) had an 18 percent lower risk of unhealthy aging.

That means they were less likely to suffer from chronic diseases (like heart disease and cancer), experience cognitive decline or physical limitations, or have problems living their day-to-day life.

Your favorite snack could be adding years to your life. Two large studies from the Harvard School of Public Health both found that the more often people ate nuts, the lower their risk of dying young. In fact, people who ate nuts daily were 20 percent less likely to die from cancer, heart disease, and respiratory disease than those who didn't.

Why? Nuts are full of nutrients that protect your heart and fight inflammation, such as unsaturated fats, fiber, folate, vitamin E, potassium, magnesium, calcium, and antioxidants like carotenoids and flavonoids, the researchers note.

Worried about the extra calories in that sprinkle of almonds? No need&mdashthe researchers found that nuts can actually help you maintain a healthy weight because they're so satiating. Just be sure to control your portions to a 1-ounce serving.

You already know white bread is pretty much devoid of nutrients, but did you know it's cheating you out of extra years? Multiple studies have linked whole grain breads, pastas, and more with greater longevity.

According to one study in JAMA Internal Medicine, each additional 1-ounce serving of whole grains eaten correlated to a 5 percent lower overall mortality risk and a 9 percent lower risk of death from heart problems.

The researchers believe that this could be due to the nutrients found in bran, like fiber, B vitamins, vitamin E, magnesium, and phytochemicals. So pay attention to your bread's packaging it should say 100 percent whole wheat.

Break out the hot sauce: Research shows that eating spicy foods keeps you healthy longer. One study of more than 450,000 Chinese men and women found that those who ate spicy foods 6 or 7 days a week had a 14 percent lower mortality risk than those who ate spicy food just once or less during a typical week.

That's be cause capsaicin&mdashthe compound that gives chili peppers their kick&mdashacts as an antioxidant, fights inflammation, may improve blood sugar, and could play a role in fighting obesity and cancer, the study authors note.

Want to boost the power of spicy food? Give up the booze. The researchers also found that the relation between eating spicy food and living longer was stronger in those study participants who did not drink. (Sorry, beer and buffalo wings fans.)

Here's a good reason to have sushi tonight&mdashand to order the seaweed salad. Research shows that fucoidan, a natural compound in brown seaweed, may have cancer-fighting effects.

Japanese life expectancy is one of the highest in the world. In addition to seaweed, scientists believe a diet rich in pulses, vegetables, and fish may also play a protective role.

Known for its rich and creamy texture, avocados have been shown in studies to support healthy aging. They offer fiber, antioxidants, and healthy fats, all of which improve cardiovascular health and inflammation. The fats even increase the bioavailability of carotenoids in other foods, making avocado the perfect salad ingredient.

The lycopene in tomatoes has been demonstrated to decrease your risk of cardiovascular disease, the leading cause of death in the world, according to the World Health Organization. Tomatoes and tomato sauce are excellent sources, along with watermelon and pink grapefruit.

4 recipes from around that world that could help you live longer

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The secret to living a long and healthy life may be hidden in regional diets. Dan Buettner has traveled all over the world looking for places where people live the longest, and he calls these areas "Blue Zones." He joined TODAY to share the secrets of these special areas to help extend longevity and recipes from his cookbook "The Blue Zones Kitchen: 100 Recipes to Live to 100." He showed us how to make healthy recipes for steamed purple sweet potatoes and veggie champuru from Okinawa, Japan, minestrone soup from Sardinia, Italy and black beans and rice from Costa Rica.

Steamed Purple Sweet Potatoes

One of the pillars of the Okinawan diet, Okinawan imo is a supercharged purple sweet potato, a cousin of the common yellow-orange varieties that has been an island staple since the 17th century. Despite its saccharine flavor, it does not spike blood sugar as much as a regular white potato. Like other sweet potatoes, it contains antioxidants called sporamin, which possesses a variety of potent anti-aging properties. The purple version contains higher levels than its orange and yellow cousins. This superfood is high in complex carbs, has a surprisingly low glycemic load, and packs the antioxidant punch with anthocyanin (the compound that makes blueberries blue). Okinawans typically serve sweet potatoes steamed, which perfectly renders their creamy texture and sweet flavor.

10-Minute Veggie Stir-Fry

Champuru means "something mixed" in the Okinawan language, and it can refer to this dish or sometimes Okinawan culture: a blend of Ryuku, Japanese and Southeast Asian cultures and cuisines. This stir-fried dish consists of tofu with vegetables, meat or fish.

Costa Rican Black Beans and Rice (Gallo Pinto)

I last visited Jose Guevara in Costa Rica in 2015 when he was he was 105 years old and gave me this recipe, his version of Costa Rican rice and beans. The genius of the Costa Rican kitchen is its ability to make a humble bean dish so delicious that you could eat it every day (in fact, many Ticos, as Costa Ricans refer to themselves, eat it for breakfast, lunch and dinner). It's often topped with eggs and Salsa Lizano (a bottled condiment, slightly sweet and acidic, that you can find on every restaurant table).

Melis Family Minestrone

Traditionally, this soup is made with whatever is growing in the garden, but it always includes beans and fregula, a toasted pebble-size semolina pasta that is popular in Sardinia. Fregula can be purchased at Italian markets or online. If you can't find fregula, any tiny pasta, such as Israeli couscous or acini di pepe, will do. This version also takes a little time to cook longer cooking time melds the flavors and enhances the bioavailability of more nutrients, such as the lycopene in tomatoes and carotenoids and other antioxidants. A shorter cooking time will make a tasty dish as well, but nutritionally inferior. Traditionally, the minestrone is accompanied with slices of pane carasau, or Sardinian flat bread.

If you like those live-longer recipes, you should also try these:

The Secrets of Eating Right and Living Longer

Yes, it's possible to eat certain foods and boost your longevity. Often labeled "super foods," these foods have the ability to not only strengthen the immune system, but to also fight disease, and lower body fat and cholesterol.

All of these health benefits can help you live a longer, healthier, and happier life.

Some super foods contain substances called antioxidants and phytochemicals, which work together to fight disease and promote a long life.

A majority of these foods work best when they're combined with a well-balanced diet.

Common Super Foods For Boosting Longevity

Certain types of fish, particularly fatty cuts of fish, contain healthy fats that help lower cholesterol and prevent heart attacks. These foods may also reduce depression. Salmon, trout, and mackerel are among the top choices. These fish contain valuable omega-3 fatty acids.

Tomatoes are valuable because they contain lycopene, which helps fight free radicals. Free radicals can damage the skin and vital organs. Lycopene also helps stimulate the immune system some studies show it might prevent the progression of certain degenerative diseases, and protect against prostate cancer.

When it comes to broccoli, your mother had it right. Broccoli could be considered the number one super food many experts agree that if you can eat just one vegetable, these green guys are your best bet. Broccoli contains large amounts of vitamin C, calcium, and fiber, and can help prevent bone loss, fight disease, reduce your risk of heart disease, and even boost your immune system.

Garlic is a wonderful supplement that acts as a powerful anti-viral which can reduce your chances for catching colds and common infections. Garlic also has many natural anti-oxidant properties. Fresh garlic contains the most nutrients, although it's also available in capsule form. Spice up your favorite dish with some dried garlic for an extra boost.

Oats, like many other types of grain, are high in soluble and insoluble fiber, which help protect the body from colon cancer. This high-fiber cereal keeps you fuller longer, aiding in your weight loss efforts. Oats also help build strong bones.

Green tea helps stimulate your metabolism (a bonus for anyone trying to lose weight) but also helps prevent the oxidation of cells in the body. Green tea is also thought to be an immune system booster. It's rich in antioxidants and certain vitamins, including A, C and E. Replace your after-dinner coffee with this brew, and your body will thank you.

Yogurt contains "friendly" bacteria, which help maintain the intestines and keep the bowels regulated. It can also suppress yeast overgrowth in both men and women. High in calcium, yogurt is also believed to act as a natural appetite suppressant. Soy yogurts contain these same live cultures, so don&rsquot let a dairy-free diet stop you from getting these essential nutrients.

Nuts scare most people away because of their high fat content, but they're actually very good for you. They contain healthy fats, part of a well balanced diet. Some nuts, particularly brazil nuts, contain selenium, which helps prevent certain types of cancer.

Beans (kidney beans, black beans, navy beans, and more) are rich in folate, an important nutrient&mdash particularly for women. Eating an adequate amount of folate helps prevent birth defects in newborns. Beans are also a cholesterol-free protein source, and high in fiber.

Popeye has it right when it comes to spinach. This super food is rich in vitamins A and C, folic acid and magnesium. All of these work together to help reduce the likelihood of cancer and even help decrease the risk for heart disease.

Most mushrooms contain a substance that stimulates the immune system. Mushrooms are often used in natural therapy to help fight off illness. Some mushrooms (shitake, enoki and reishi varieties) also have anti-cancer effects.

Bananas are a great super food for athletes. They're rich in two essential nutrients (potassium and magnesium) that aid in proper hydration, and they help reduce the likelihood of muscle cramps. They also provide a good source of soluble fiber.