9. Fatty Fish: Omega-3 Rich Foods to Protect Your Heart
Fatty fish such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, a type of polyunsaturated fat that helps to reduce inflammation throughout the body.
Chronic inflammation is a key driver of heart disease, and omega-3s can reduce the risk of heart attacks, lower triglycerides, and prevent irregular heartbeats.
Key Benefits:
- Reduces the risk of sudden cardiac death by up to 50%.
- Lowers triglyceride levels by 15-30%, reducing the risk of arterial blockages.
- Improves endothelial function, which enhances blood flow and reduces blood pressure.
How to Incorporate Fatty Fish:
- Aim to eat at least two servings of fatty fish per week. Grill, bake, or poach the fish with heart-healthy olive oil for maximum benefits.
- Add canned sardines to salads or whole-grain crackers for a convenient, heart-friendly snack.
External Link: National Institutes of Health – Omega-3 Benefits