Snakehead fish is a type of freshwater fish that is known for its various health benefits, especially improving heart health. Snakehead fish has a variety of nutrients and is rich in bioactive compounds.
It should be noted that consuming Snakehead fish must still be balanced with a healthy lifestyle including regular exercise and avoiding smoking habits in order to obtain maximum results. The benefits of snakehead fish for health,
1. Omega 3 Fatty Acid Content
Snakehead fish is rich in omega 3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The role of omega 3 is very important for heart health. If we regularly consume omega 3 fatty acids, it can reduce the risk of cardiovascular disease including coronary heart disease.
- Lower cholesterol and triglycerides, the most important benefit of omega 3 fatty acids in Snakehead fish is to reduce bad cholesterol levels as well as triglycerides in the blood. If these cholesterol levels are high, it will increase the risk of heart disease. That’s why consuming omega 3 kayak Snakehead fish regularly helps keep cholesterol and triglyceride levels within normal limits.
- Reduces inflammation, the anti-inflammatory properties of omega 3 fatty acids are strong. When there is chronic inflammation in the body, it will result in damage to cells and tissues including the heart and omega 3 reduces the level of inflammation.
- Improve blood vessel function, and DHA in Snakehead fish has a role to improve blood vessel function through maintaining the elasticity and flexibility of the arterial wall. When our blood vessels are healthy, the risk of atherosclerotic plaque formation that clogs arteries will be reduced so that the risk of heart attack and stroke can be reduced.
- Symptoms of high blood pressure is a major factor in heart disease. Consuming Snakehead fish with omega 3 fatty acids can regulate blood pressure and prevent hypertension.
- Reduces the risk of arrhythmia, a heart rhythm disorder that affects heart health. The omega 3 content in Snakehead fish can reduce the risk of arrhythmia and keep the heart rhythm healthy.
- Improve endothelial function, is a layer of cells in the blood vessels that have a role to regulate blood flow and blood pressure. The presence of omega 3 is able to improve endothelial function to maintain healthy blood vessels and prevent narrowing of the arteries.
2. Lowers the Risk of Heart Disease
When Snakehead fish is included in a healthy diet, the risk of heart disease can be significantly reduced. Consuming Snakehead fish can function as an alternative to other proteins that are high in saturated fat.
- The high omega 3 content is a healthy fat that cannot be produced by the body so it must be obtained through food, namely Snakehead fish. DHA and EPA compounds can reduce inflammation in the body and improve blood vessel function in addition to lowering triglyceride levels while preventing the formation of blood clots that clog arteries.
- Keeping blood pressure within the normal range, Snakehead fish is rich in potassium which has the function of balancing blood pressure by reducing the effects of sodium in the body. By keeping blood pressure in a healthy condition, it can reduce the risk of heart disease and other related complications.
- Lowers cholesterol levels in the blood, cholesterol is a fat in the blood and when levels are high it leads to plaque buildup in the arteries. This condition can increase the symptoms of heart attack and stroke. For this reason, consuming Snakehead fish can increase the ratio of good cholesterol to bad cholesterol in the blood.
- Antioxidant effect to protect the heart, Snakehead fish contains antioxidants such as vitamin E and selenium, which have a function to protect heart cells from damage caused by free. If the heart cells are healthy, the integrity of the blood vessels can be maintained and the risk of arterosclerosis can be reduced.
- Source of quality protein, because Snakehead fish contains essential amino acids that have a role to build and repair body tissues including heart muscle tissue.
- Lowering the risk of inflammation, to avoid chronic inflammation in the body that can affect the diversity of other health problems, it is highly recommended to consume Snakehead fish because there is omega 3 content that is able to prevent damage to heart cells due to the inflammatory process.
3. Acts as an Antioxidant
As we already know that antioxidants function to protect heart cells from damage caused by wide times and also help maintain the integrity of blood vessel walls and prevent cholesterol plaque build-up.
- Protection from free radicals, there are nutrients in Snakehead fish antioxidants such as vitamin C, vitamin E and selenium. This content has a role to reduce the amount of free radicals in the body so that the heart can be protected and blood vessels are free from damage.
- Reduces inflammation, antioxidants in Snakehead fish have a role to relieve inflammation and maintain arterial health caused by oxidative stress.
- Lower LDL cholesterol levels, the result of a lowered cholesterol state can clog arteries and lead to atherosclerosis. Antioxidants present in Snakehead fish can reduce LDL oxidation and also reduce the risk of atherosclerosis plaque formation.
- Maintain the balance of HDL cholesterol, can increase good cholesterol (HDL) which has a role to clean LDL cholesterol from the artery walls so that blood flow becomes smooth while protecting the heart from cardiovascular disease.
- Improves blood vessel function, increases contribute to the normal function of blood vessels. With the integrity of the blood vessels maintained, blood flow becomes smooth and blood pressure is also maintained while reducing the risk of hypertension.
4. Maintains Blood Pressure
Hypertension or high blood pressure which is a major factor in heart disease can be overcome by consuming Snakehead fish. The benefits of potassium for health is to maintain electrolyte balance in the body while reducing blood pressure. Here’s how to consume Snakehead fish to maintain blood pressure,
- Choose fresh fish, make sure to choose Snakehead fish that is fresh and free from harmful substances.
- Healthy cooking methods, avoid frying Snakehead fish in a lot of oil, rather bake, boil or steam the fish to retain nutrients without adding unhealthy fats.
- Consume regularly, for example to consume Snakehead fish regularly at least 2 to 3 times a week in order to get maximum benefits for heart health and also blood pressure
- Combine with a healthy diet, the benefits will be greater when combined with a healthy diet rich in vegetables, fruits, whole grains, low saturated fat and low sugar.
5. Acts as a Healthy Fat
Snakehead fish has healthy fats such as unsaturated and polyunsaturated fats. Both of these fats can increase HDL cholesterol levels in the blood to clear LDL cholesterol from the arteries.
It can be said that consuming Snakehead fish regularly maintains the balance of cholesterol in the body. In 100 grams of raw Snakehead fish contains the following nutrients,
| NO | NUTRITION | TOTAL |
| 1 | CALORIE | 97 KALORI |
| 2 | PROTEIN | 17 GRAM |
| 3 | FAT | 1,7 GRAM |
| 4 | MONOSATURATED FAT | 0,4 GRAM |
| 5 | MONOSATURATED FAT | 0,5 GRAM |
| 6 | POLYUNSATURATED FAT | 0,5 GRAM |
| 7 | CHOLESTEROL | 50 MILIGRAM |
| 8 | OMEGA-3 (EPA & DHA) | 64 MILIGRAM |
| 9 | VITAMIN B12 | 1,2 MIKROGRAM |
| 10 | SELENIUM | 20,5 MIKROGRAM |
| 11 | POTASSIUM | 284 MILIGRAM |
| 12 | PHOSPHOR | 190 MILIGRAM |
6. Serves as a Quality Protein
Snakehead fish can serve as a high-quality protein due to the essential amino acids it contains. These amino acids cannot be produced on their own must be obtained from foods consumed with snakehead fish making it a complete and quality protein source.
- The protein in snakehead fish greatly supports the growth and development of the body especially for children, adolescents and pregnant women. Quality protein is very helpful for building and repairing body tissues including muscles, bones and vital organs.
- Protein in snakehead fish to strengthen the immune system which helps the production of antibodies and enzymes in fighting infections and diseases.
- Protein in snakehead fish also plays an important role in maintaining muscle and nerve health in increasing muscle strength and balance and maintaining optimal nerve function.
- Protein in snakehead fish can help maintain a healthy weight by providing a longer feeling of satiety so that excessive appetite and tend to reduce overall calorie intake.
- Protein in snakehead fish for heart health is rich in omega 3 fatty acids by lowering bad cholesterol (LDL) and triglyceride levels in the blood and increasing good cholesterol (HDL) levels.
- Protein in snakehead fish which has an important role in maintaining brain health for brain development and function and preventing age-related cognitive decline.
- Protein in snakehead fish to improve sleep quality with the presence of tryptophan amino acid content by producing the hormone serotonin which is converted into melatonin which acts as a hormone regulating the sleep cycle.