Seafood as a Foundation for Heart, Brain and Muscle Health
Men face higher rates of cardiovascular disease, metabolic syndrome, type 2 diabetes and certain cancers. Diet plays a major role in prevention—and seafood is one of the most effective, evidence-backed foods men can include regularly.
Cardiovascular and Metabolic Health
Strong evidence links seafood consumption with:
• Reduced risk of heart attack and stroke
• Improved cholesterol and triglyceride levels
• Reduced systemic inflammation
Omega-3 fatty acids from seafood have been shown to improve endothelial function and reduce arrhythmia risk—benefits not replicated by supplements alone.
Replacing red and processed meats with seafood is associated with lower cardiovascular mortality, particularly in middle-aged and older men.
Evidence:
Mozaffarian & Rimm (2006, JAMA)
Muscle, Recovery and Healthy Ageing
Seafood provides:
• High-quality, easily digestible protein
• Essential amino acids for muscle maintenance
• Vitamin D and selenium, supporting immune and musculoskeletal health
For ageing men, regular seafood intake helps combat sarcopenia (muscle loss) and supports recovery from illness or surgery.
Emerging evidence also suggests a link between omega-3 intake and reduced risk of cognitive decline and dementia.
Inflammatory Health and Prostate
While research continues, population studies suggest diets rich in fish and seafood—particularly within Mediterranean-style eating patterns—are associated with:
• Lower chronic inflammation
• Improved metabolic markers
• Better overall health outcomes for men
Seafood should be part of a whole-diet approach, not a single “superfood”.
Practical Guidance for Men
Men benefit most when seafood is:
• Eaten at least twice per week
• Used as a primary protein, not an occasional meal
• Included in simple, familiar dishes (grilled fish, seafood curries, canned fish lunches)
Affordable seafood choices deliver the same nutritional benefits as premium cuts.
Key References
• Mozaffarian & Rimm (2006). JAMA
• FAO (2020)
• NHMRC (2013)
• CSIRO (2021)
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