Many people choose to follow various diet plans, including vegetarian and Mediterranean diets. However, many people have been choosing a pescatarian diet for their heart health. Before deciding if this is the best route for you to take, consider examining the four benefits of choosing a pescatarian diet for your heart health.
What is a Pescatarian Diet?
The pescatarian diet is an eating lifestyle that is similar to a vegetarian, but you can eat fish and seafood. It’s considered to be a plant-based dietary plan. You have the freedom and flexibility to choose which pescatarian-friendly foods you want to implement in your diet, as well as how often to eat them. Some examples of pescatarian foods include eggs, dairy products, fish and seafood, fruits and vegetables, grains, legumes, and nuts and seeds. Red meat, poultry, and wild game are not part of a pescatarian diet. What some people like about this diet is that they’re able to get certain nutrients from seafood that could be harder to get in a vegetarian lifestyle.
Heart Health Benefits of a Pescatarian Diet
While following a vegetarian diet benefits your health, there are some benefits to a pescatarian diet. There isn’t a lot of research that shows the benefits, but it does rely on healthy, nutritional foods such as whole, plant-based foods, vegetables, and fruits. Some people may turn to a pescatarian diet to help manage a health condition such as heart disease. If you’ve been thinking of considering following a pescatarian diet, here are four of those outlined benefits you need to know.
Diet Could a Rich Source of Omega-3 Fatty Acids
As was mentioned, you can eat more fish and seafood in this type of diet. Fatty fish such as salmon, herring, and trout do contain omega-3 fatty acids, which are vital to your health. Omega-3s are directly involved in critical processes including regulating inflammation in the body. Some research supports consuming fish regularly could lower your risk of heart attacks, high blood pressure, and stroke.
Filled with Plant-Based Nutrients
Whole, plant-based foods are also within this diet. You get plenty of that through the legumes, fruits, and vegetables in the pescatarian diet. When eating these foods more, you get plenty of fiber, antioxidants, and vitamins. Eating fiber-rich plant-based foods is also said to be good for the planet, too.
It Has Lower Saturated Fat Levels
The foods in a pescatarian diet are also low in saturated fat levels. This is because you are eliminating red meat and pork, which are higher in calories and unhealthy fats than fish. You’ll also find yourself lowering your cholesterol by switching to foods with low saturated fat levels.
It Could Reduce your Risk of Heart Disease
Another positive aspect of a pescatarian diet is that it could lower your risk of serious illnesses such as heart disease. Some research shows that regularly consuming fish may help reduce the risk of heart attacks, high blood pressure, and stroke. In a 2017 analysis, vegetarians had a 32% lower risk of being diagnosed with coronary disease compared to non-vegetarians. Eating a diet with fish and plant-based foods is also beneficial in lowering your risk of other conditions such as colorectal cancer, diabetes, and pancreatic cancer, among others.
Tips to Know When Choosing a Pescatarian Diet for Heart Health
If you decide to follow a pescatarian diet, there are certain things you must know. For one, you must be mindful about choosing heart-healthy fish such as wild-caught salmon that provides fewer calories, but a similar amount of protein as red meats. Be aware of any fish that are high in mercury such as swordfish, golden snapper, and king mackerel. Be sure to stay away from processed seafood such as fried fish or breaded fish options. It may also be good to incorporate a diverse array of plant-based foods for balance.
While a pescatarian diet does have some health benefits, it’s important to know that you will be developing some possible nutrient deficiencies such as a lack of calcium, iron, and protein. Some of these nutrients aren’t readily available in many plant-based foods. However, you can get important nutrients like zinc and protein from eating nuts, seeds, and legumes.
Consult a Nutritionist Before Starting a Pescatarian Diet
Before deciding to switch to any diet, whether it’s pescatarian, Mediterranean, or vegetarian, you must consult a nutritionist first. There are plenty of nutritional advantages to eating a pescatarian diet, but there are some disadvantages that could make this diet not fit for everyone. You can also start small by following this diet and then consulting with a nutritionist. It’s always best to choose a diet plan that works for you and your overall health.
Are you already a pescatarian? Or have you been thinking about choosing one for your heart health? Feel free to share your thoughts or opinions about the pescatarian diet in the comments section below. As always, be sure to like or share this post with the next healthy-eating person you know.
