Salmon, tuna, sardines or mackerel – fatty fish rich in omega-3 – are not only delicious but also have the effect of reducing blood fat and protecting the cardiovascular system. Eating fish properly and regularly every week can be a simple secret to keeping your heart healthy.
Hearing "fat fish" may not sound appealing, but in fact, this is a group of foods rich in good fats, especially omega-3. Many studies show that omega-3 helps reduce triglycerides (a type of fat in the blood), slows the formation of plaque in arteries and reduces inflammation.
Therefore, the American Heart Association recommends that each person should eat at least two servings of fish per week.
If you don't like fish, you can still supplement omega-3 from other sources such as walnuts, flaxseed, canola oil, or eggs rich in omega-3. However, fish is still the most easily absorbed natural source.
A small note: fatty fish still contains a lot of calories, so eat moderately to avoid gaining weight. In addition, some types of fish such as tuna may contain mercury, so pregnant women and young children should choose safer fish such as salmon.
