One of the most recommended heart-healthy fish is salmon. Salmon is a rich source of omega-3, especially the two fatty acids EPA and DHA. Studies have shown that omega-3 can reduce blood triglyceride levels, lower blood pressure and reduce the risk of atherosclerosis all of which are important factors in reducing the risk of cardiovascular disease.
In addition to salmon, other fatty fish such as mackerel, herring, sardines and tuna are also very good for the heart. An outstanding study from the American Heart Association shows that consuming two servings of fatty fish per week can help reduce the risk of heart disease and stroke. Omega-3 in these fish not only reduces bad cholesterol (LDL) but also increases good cholesterol (HDL), helping to balance cholesterol levels in the body, thereby helping to protect the arteries.
In addition, these fish are rich in high-quality protein and vitamin D, which support overall health, especially bone health and the immune system. The World Health Organization recommends that a diet rich in fish omega-3 can reduce cardiovascular problems, while reducing inflammation in the body - an important risk factor for cardiovascular diseases.
However, to achieve the optimal benefits of fish, choosing clean fish sources that do not contain much mercury and other pollutants is very important. Therefore, natural catching fish and organic fish are recommended.
