Thursday, October 30, 2025, 5:30 p.m
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Protein is one of the most important components of a balanced diet, essential for muscle development and long-term energy maintenance. But not all protein sources have the same impact on health, and when it comes to the heart, cardiologists have a clear verdict: fish is the ideal choice.
“The pesco-Mediterranean diet is one of the best heart-healthy diets you can adopt, and it includes protein from seafood sources, high in omega-3 fatty acids and low in saturated fat,” explains cardiologist Dr. Mary Greene in an article published by EatingWell.
Why fish is essential for the heart
Fish is considered an optimal source of protein for cardiovascular health due to its high content of omega-3 fats, capable of reducing bad cholesterol levels and fighting inflammation in the body. These properties help strengthen the heart muscle and prevent heart disease, making fish an essential food in a balanced diet.
Salmon, tuna, sardines, trout or mackerel are just a few examples of fish rich in omega-3, recommended by specialists. However, to take advantage of all these benefits, the fish must be consumed as fresh as possible and stored properly.
Rules for storing fresh fish
Proper storage is essential to maintain food quality and safety. In the refrigerator, raw and fresh fish must be kept under strict hygiene and temperature conditions. If it is a whole fish, it is best to place it on an ice tray, unwrapped, to keep it constantly cold.
For fillets, it is recommended that they be wrapped tightly in plastic wrap and placed on a tray with high sides. This prevents liquids from leaking out and potentially contaminating other foods in the fridge. In addition, the plastic film has the role of preventing the penetration of oxygen, maintaining freshness and avoiding unpleasant odors.
Although many are looking for alternatives to plastic packaging, in the case of raw protein it remains irreplaceable. Airtight packaging prevents the growth of bacteria and keeps the texture and taste of the fish intact.
For cooked fish, it is safest to store it in tightly sealed glass containers. They isolate the oxygen content, slowing down the spoilage process and protecting the rest of the food in the fridge from the lingering fishy smell.
Freezing, the solution for long-term storage
When you do not intend to cook the fish immediately, freezing is the most effective method of preservation. In this case, air becomes the main enemy of freshness. To prevent oxidation and the formation of ice crystals, the fish should be tightly packed in a solid container or, ideally, vacuumed using a special device.
By eliminating oxygen, a perfect seal is ensured that allows the taste and nutritional value to be preserved. Under these conditions, raw fillets can be kept in the freezer for up to eight months, while cooked ones last about three months without losing their qualities.
Labeling packages with the freeze date is important to track deadlines and avoid food waste.
Cardiologists point out that fish should become a constant source of protein in the daily diet, not just an occasional option. Rich in nutrients and low in saturated fat, it supports the proper functioning of the heart and helps reduce the risk of cardiovascular diseases.
