Achieving good heart health involves a mix of diet, exercise and smart lifestyle choices, making it a concerted effort. But given that heart disease is the leading cause of death for men and women globally, it’s worth putting the effort into ensuring your heart is in good shape.
If you already exercise regularly, minimize alcohol intake and don’t smoke, it makes sense to assume you’re in pretty good shape. But it’s also important to take a closer look at what lands on your plate. There are a lot of foods that are good for heart health and some that clearly aren’t. Cardiologists generally recommend limiting foods high in sugar, salt and sodium, and focusing on eating plenty of plants and minimally-processed foods instead.
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And, of course, you shouldn’t neglect your protein intake. While no one food will magically lower your risk for heart disease, cardiologists agree that there’s one in particular that should have a regular spot on your plate—and it’s probably not there already.
Less than 25% of Americans eat foods in this heart-healthy category, suggesting there’s work to do. Here’s why cardiologists say this food deserves a solid spot in your diet.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
This Common Food Is Excellent for Heart Health, According to Cardiologists
It’s fatty fish. “In the early ‘70s, two Danish investigators noticed a surprisingly low rate of coronary heart disease in the Inuit population of Greenland,” says Dr. Christopher Clyne, MD, cardiologist at Tufts Medical Center. “They traced this unusually low incidence of heart disease to a diet high in fatty fish, seals and whales.”
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When scientists dove deeper, they discovered that the omega-3 fatty acids found in these fish and sea animals seemed to be linked with the very low rates of heart disease, Clyne says. Fatty fish contain omega-3 fatty acids EPA and DHA, both of which are linked to good heart health, says Dr. Sergiu Darabant, MD, cardiologist at Miami Cardiac & Vascular Institute, part of Baptist Health South Florida. Specifically, they may help to lower triglycerides (fat in the blood), reduce blood pressure and support healthy blood vessel function, he says.
Fatty fish “also have anti-inflammatory properties, which lowers the risk of coronary artery disease,” says Dr. Catherine Weinberg, MD, director of congenital heart disease at Northwell’s Lenox Hill Hospital.
What Is Fatty Fish?
Fatty fish are a type of oily fish that have healthy oils and fats spread throughout their bodies. Fatty fish generally include:
Salmon Herring Mackerel Sardines Lake trout Albacore tunaHow Often Should You Eat Fatty Fish?
If you’re not eating fatty fish now, doctors say that any amount is better than none. But you’d ideally have about two servings of fish—or 3 to 4 ounces per serving—each week, Dr. Darabant says. “Preferably baked, grilled or broiled, rather than fried,” he adds.
Fish does the most for heart health when it replaces red or processed meats, he explains. (That’s why he suggests Mediterranean- and DASH-style diets, both of which incorporate fatty fish.)
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What To Try if You Hate Fish
Fish isn’t for everyone, which is likely why only about a quarter of Americans regularly eat it. But while the best way to get the benefits of fatty fish is eating fatty fish, Dr. Weinberg says the following can also add heart-healthy omega-3 fatty acids to your diet:
Flax seed Chia seeds Walnuts Algal-oilOther Heart-Healthy Habits To Consider, According to Cardiologists
Again, the best way to achieve good heart health is to approach it from multiple angles. But your diet should include more than fatty fish, Dr. Weinberg says. “Load up on colorful fruits and vegetables, use olive oil as your go-to fat and incorporate flax seeds and nuts into your routine,” she says. “On the flip side, try to steer clear of ultra-processed foods.”
Overall, cardiologists say it’s a good idea to incorporate fish into your diet—and to just try to do your best. “It’s all about building a well-rounded, heart-healthy eating pattern,” Dr. Weinberg says.
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Sources:
Heart Disease Facts, Centers for Disease Control and Prevention Dr. Sergiu Darabant, M.D., cardiologist at Miami Cardiac & Vascular Institute, part of Baptist Health South Florida Dr. Christopher Clyne, M.D., cardiologist at Tufts Medical Center Dr. Catherine Weinberg, M.D., director of congenital heart disease at Northwell’s Lenox Hill hospital Heart Disease Facts, Centers for Disease Control and Prevention The American Heart Association Diet and Lifestyle Recommendations, American Heart Association Seafood Consumption Among Youth and Adults: United States, August 2021–August 2023, National Center for Health StatisticsHence then, the article about 3 cardiologists agree this common food is excellent for heart health was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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