Everyone knows that fish is a rich source of protein, and doctors recommend eating fish at least twice a week.
You can choose from a wide range of fish in your local fish market, but not many people know that eating the right fish can help you strengthen your heart and reduce your risk of heart disease.
Some varieties of fish, such as salmon and sardine, contain omega-3 fatty acids, which are very beneficial for the heart and brain.
However, it is important that you eat the best fish for a healthy heart. Omega-3 fatty acids are polyunsaturated fats and this good for heart,
This prevents bumps in the following ways:
- This helps in lowering triglycerides.
- There is a chance of a decrease in irregular heartbeat.
- This reduces the risk of plaque in our arteries.
- Also helps in lowering blood pressure.
However, according to American Heart Association and other health organizations, fish may also contain polychlorinated biphenyls (PCBs), dioxins, and many harmful chemicals. This can lead to reduced benefits for the heart and an increased risk of cancer.
Therefore, it is important to know your fish. Here we present you eight of the best fish for a healthy heart.
|Variety of fish (100 grams)||Protein (grams)||Omega-3 fatty acids (grams)|
1. Atlantic Mackerel
Atlantic mackerel is a fish with a very strong taste and a high content of omega-3 fatty acids. It delivers about 21 g of protein in a 85 g filet. Atlantic mackerel is also rich in vitamin B12, selenium, niacin, phosphorus and many other important minerals.
It has been found that many species of mackerel have a high mercury content. However, Atlantic mackerel is a fish to eat.
Its taste can be enjoyed best when you bake, fry, grill or grind it. Many good recipes are available online to preserve your nutritional value and enjoy good taste.
Besides providing good body fat, mackerel can also help you relieve stress and even fight depression. CNS Neurology and Therapy mentioned in his journal how omega-3 fatty acids can help reduce symptoms of depression.
It comes in various shapes and sizes and is filled with nutrients. Sardines are rich in calcium, protein, B12, selenium, and omega-3 fatty acids.
Frozen and canned sardines are readily available in the market. However, you should read the label and make sure that it is not high in sodium or trans fats.
There are several ways to make sardines. May be included in salads; Use it to prepare snacks and main course dishes. There are several recipes on the Internet with which you can make some delicious recipes and even keep their nutritional value intact.
We all love tuna and its delicious taste. It is used in many recipes, and people like to make tuna sandwiches and sushi from it. However, when eating too much tuna, caution should be exercised because it contains a moderate amount of mercury.
Characteristic flavors are also rich in other nutrients such as potassium, magnesium, iron, and various vitamins. Omega-3 fatty acids lower cholesterol in the arteries and restore balance in them. As a result, the heart functions efficiently and maintains good health.
The combination of fatty acids and potassium also has an inflammatory effect on the cardiovascular system. This helps lower blood pressure and also reduces the risk of heart attacks and stroke.
This cold-water fish has a lot to offer to human hearts. It is rich in various vitamins, eicosapentaenoic acid (EPA) and docosahexaenoic acid. In addition to this, it also provides selenium. This combination helps in lowering blood pressure and inflammation.
These essential fatty acids can control body fats and provide energy to the body.
Eating this fish at least twice a week will keep you healthy. Salmon has a very delicate and delicious taste, and in addition, it is very easy to cook.
It is also readily available in the market in the form of a frozen or canned style.
5. Lake Trout
Basically you can find lake trout at the local market. It is better if you buy only those fish that were raised in running river or fresh water. You can find out simply by asking the seller about the location of the lake trout.
It is available throughout the year, and you use some cooking methods, such as baking, frying, grilling, jam or just steaming. It is better to avoid canned lake trout, as it contains a lot of sodium and trans fats.
Although not everyone likes anchovies, this healthy fish can be eaten as a side dish with scrambled eggs or tossed into salads.
Anchovy is one of the best fish for a healthy heart, and it contains several essential vitamins and minerals. It is loaded with potassium, zinc, sodium, iron, calcium and magnesium. It also contains vitamins such as niacin, folate, riboflavin, vitamin K, E, B6, A, C and B12.
Since it contains a large amount of omega-3 fatty acids, it can lower cholesterol and is good for the heart.
Which belongs to the group of sardines, is also a good source of healthy fats. Canned herring can be found, and it comes in options like salted and smoked herring.
Herring is not only loaded with omega-3 fatty acids; It also has other essential vitamins and minerals. However, it contains a large amount of sodium and should be consumed in moderation.
8. Fish oil and fish oil
Despite being low compared to other fish, Codfish is also a worthy source of omega-3 fatty acids. Including it in your diet will help control cholesterol, triglycerides and may reduce the risk of strokes. It can also control high blood pressure.
Only a teaspoon of cod liver oil can satisfy 90% of the recommended intake of vitamin A. Cod liver oil also contains omega-6 fatty acids and other important vitamins such as vitamin E, D, and B12.
Fish should be included in our daily diet for various reasons for health and especially for the heart.
These eight varieties are considered the best fish for a healthy heart. These fish are rich in not only omega-3 and 6 fatty acids, but also other nutrients that improve your overall health.
It is also important to note that some fish may have a high mercury content due to environmental factors. And therefore, it is important to choose fish that do not have a high mercury content.