Fish And Vegetables: This Healthy Combination Lowers Mortality Risk

A new Swedish study shows that for older people, it's best to stock up on plenty of fresh fish and vegetables. The two fatty acids found in fish--EPA and DHA--were actually associated with a 20 percent decreased mortality risk for both men and women.

The study sample consisted of more than four thousand 60-year-old men and women. Those with the highest blood levels of polyunsaturated fats (PUFAs) were significantly less likely to die when compared to counterparts over a 15 year period.

Researchers specifically tested for levels of different types of fats in 2,193 Swedish women and 2,039 men, then followed half of the participants for at least 14.5 years. During that time, 256 men and 191 women died. Furthermore, 294 men and 190 women dealt with cardiovascular health issues, including heart attacks. 

"The study supports current dietary guidelines that advise having sufficient intake of both fish and vegetable oils in a heart-healthy diet," senior study author Dr. Ulf Riserus, a nutrition researcher at Uppsala University in Sweden, said in an email to Reuters.

Polysaturated and monosaturated fats make up the good kinds that promote healthy cholesterol levels. You can typically find these fats in certain types of fish, incuding trout, salmon and herring. Other vegetables and nuts also contain them, including avocados, olives and walnuts. Then, liguid vegetable oils like soybean, corn, safflower, canola, olive and sunflower also contain them.

While most adults diets should take in no more than 20 to 35 percent of their daily calories from fats, nutritionists and healthcare officials are talking about the good fats, as less than 10 percent of saturated fats or trans fats (the bad fats) should be entering a diet.

"There is no one miracle food that will launch us into immortality," Samantha Heller, a nutritionist at New York University's Center for Musculoskeletal Care and Sports Performance who wasn't involved in the study, said via Bangor Daily News. "The lifestyle as a whole must be considered, including daily physical activity and eating less [of] animal foods like meat, cheese and butter. It is easiest to encourage people to eat a variety of plant foods such as salads, trail mix, roasted vegetables, pasta primavera, almond butter and banana sandwiches, lentil soup or edamame hummus."

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