9. Fatty Fish: Omega-3 Fatty Acids for a Healthy Heart
Fatty fish such as salmon, mackerel, sardines, and trout are loaded with omega-3 fatty acids, which are well-known for their heart-healthy properties. Omega-3s reduce inflammation, lower triglycerides, and help regulate blood pressure.
- What Studies Show: Research published in Hypertension found that people who consume fatty fish regularly have a lower risk of developing high blood pressure. Omega-3s help decrease the production of oxylipins, molecules that constrict blood vessels and raise blood pressure.
- How to Eat: Aim to eat fatty fish at least twice a week. You can bake, grill, or poach salmon and serve it with vegetables. Smoked mackerel also makes a great addition to salads or sandwiches.