During Holy Week, fish consumption increases for several reasons: it is an act of penance and abstinence from red meat, and it follows the Catholic tradition that commemorates the death of Jesus. Eating fish symbolizes Christ and spiritual purification, avoiding the meat of land animals which is associated with sacrifice. But caution is necessary because there are ways of eating fish that can be true sins against health, especially heart health.
In countries where Catholicism predominates, such as Colombia, the ecclesiastical hierarchy recommends not eating red meat, especially on Good Friday, as a symbol of the blood shed by Jesus and his sacrifice. Historically, fish was also a secret Christian symbol representing “Jesus Christ, Son of God, Savior,” and it recalls the multiplication of loaves and fishes, as well as the story of the apostles, who were fishermen.
On a worldly level, in terms of cooking, including fish in the diet, accompanied by vegetables, fruits, and low-fat preparations, can become a simple and effective strategy to protect cardiovascular health, recommends the Colombian League Against Heart Attack and Hypertension.
During this period, that organization recommends increasing fish consumption due to its multiple benefits for cardiovascular health, especially in a context where heart disease is a risk factor in the country. It should be remembered that cardiovascular diseases are the leading cause of death in Colombia, representing more than 30% of deaths, with a growing impact due to population aging and ischemic conditions.
“Fish are an important source of high-quality proteins and omega-3 fatty acids, nutrients that help reduce cholesterol levels, decrease inflammation, and protect cardiovascular system function,” explains Dr. Luis Moya Jiménez, president of the League, cited in a statement.
Fish that are easily found in supermarkets, such as trout, tuna, sardines, salmon, mojarra, and catfish, are very beneficial because they are rich in omega-3, vitamin B12, and help reduce the risk of arrhythmias, improve blood circulation, and control triglyceride levels. In addition, the World Health Organization (WHO) recommends including fish at least twice a week in a healthy diet to prevent cardiovascular diseases.
Caution with traditional preparations
However, there are warnings. Although fish is healthy, its benefits largely depend on the method of preparation. During Holy Week, it is common to eat fried fish or fish accompanied by refined flours and foods high in sodium, which can reduce its positive impact on health.
The recommendation is that preparations should be baked, grilled, or steamed. This way, more benefits of the food are retained because nutrients are better preserved and saturated fat consumption is reduced. The consumption of salt and fried foods, canned goods, and processed sauces should be avoided, especially in people with hypertension, diabetes, or high cholesterol.
Another recommendation from the Colombian League Against Heart Attack and Hypertension is to prefer fresh fish from reliable sources. To choose a fish, one should consider its smell, bright eyes, firm texture, and proper refrigeration. These measures help prevent foodborne illnesses, which tend to increase during high-consumption periods such as Holy Week.