The # 1 Best Fish To Eat For Reducing Inflammation

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Top view of raw mackerel on white wooden background

Inflammation is a fascinating process because, on the one hand, your body needs it in order to function and heal properly. But on the other hand, inflammation can become chronic, and when it does, it can lead to serious illnesses and conditions.

According to Harvard Health Publishing, acute inflammation occurs when you have an injury or illness and your immune system sends white blood cells to help you. However, it can become chronic in response to things like prolonged injury, additional toxins in your body, or excess body weight.

Processed baked goods, fast food, and foods with added sugar are the main culprits for the increased risk of chronic inflammation, but certain foods are also known to have anti-inflammatory properties.

Some of the most useful foods for fighting inflammation are oily and oily fish, the best anti-inflammatory fish being mackerel. Read on to find out why mackerel is the best choice for reducing inflammation, and for more healthy eating tips, check out The 7 Healthiest Foods To Eat Right Now.

What are Omega-3 fatty acids?

Omega-3 fatty acids are known to lower your risk of cardiovascular disease, help lower cholesterol, and fight inflammation. The two most important omega-3s for these health benefits are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both found in fish.

Oily fish, like mackerel, are the best dietary sources of omega-3 fatty acids, but you can also supplement them with fish oil, krill oil, or cod oil pills.

RELATED: A Secret Effect Of Taking Fish Oil Supplements, Says Dietitian

According to International Journal of Molecular Sciences, salmon, mackerel, sardines, herring and trout contain the highest levels of omega-3s, with around 1 to 3.5 grams per serving. You can still find omega-3s in leaner fish like cod and sea bass, but the amounts are much lower, at around 0.1-0.3 grams per serving.

How mackerel can reduce inflammation

Mackerel has the highest content of omega-3 fatty acids among oily fish, with around 2.5-2.6 grams of omega-3 fatty acids in a 100-gram serving.

These fatty acids found in mackerel can help reduce chronic inflammation and, in turn, reduce the risk of serious disease.

One of the ways that omega-3s reduce inflammation is by controlling your body’s production of cytokines. These cytokine proteins can become “pro-inflammatory” or “anti-inflammatory” in your body, and according to a study published in the journal Nutrients, omega-3s work to lower your levels of pro-inflammatories.

In addition to cytokine proteins, your body has other multiple biomarkers that serve as telltale signs of areas of inflammation. For example, Scientific reports states that problems such as diabetes, high levels of “bad” cholesterol (LDL) and C-reactive proteins are all common inflammatory biomarkers.

This report found that regular consumption of omega-3 fatty acids resulted in lower levels of these biomarkers, especially in patients with diabetes and those with cardiovascular disease.

The International Journal of Molecular Sciences discovered that because DHA and EPA are associated with reducing inflammation, a common risk factor for cardiovascular disease, these fatty acids are linked not only to reduced risk of CVD, but disease as well. coronary heart disease and cardiovascular mortality.

In addition to eating more mackerel to reduce inflammation, try adding some of these top 30 anti-inflammatory foods to your diet.

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