Types of fish good for the heart

Fish is rich in essential nutrients, especially omega-3 fatty acids, which have anti-inflammatory properties and are essential for blood vessel function and blood pressure. However, not all fish are created equal in terms of omega-3 content.

To have a healthier heart, people need to regularly eat the following types of fish:

Salmon

Salmon is one of the fatty fish that contains the most eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are two types of omega-3 fatty acids that have been scientifically proven to be beneficial for the heart. They help reduce blood triglycerides, increase "good" HDL cholesterol, reduce blood clotting, and slow the buildup of atherosclerotic plaque, according to the US health website Healthline .

Eating salmon regularly helps reduce the risk of heart disease - PHOTO: AI

Additionally, chronic inflammation is a contributing factor to heart disease. Omega-3s in salmon have the ability to reduce inflammation and improve blood vessel flexibility, thereby helping to lower blood pressure slightly.

Mackerel

Like salmon, mackerel is rich in EPA and DHA. Studies show that eating mackerel regularly reduces the risk of coronary heart disease, stroke and death from heart disease.

One thing to note about tuna is its mercury content. Larger tuna tend to have higher levels of mercury, so experts recommend eating smaller tuna caught from clean waters and eating them in moderation.

Sardines

Sardines are typically small fish, living lower on the food chain, so they accumulate less mercury than larger fish. In addition to omega-3s, sardines also provide heart-supporting vitamins D, B12, selenium, magnesium, and calcium if eaten with the bones.

Many studies have shown that sardines can reduce triglyceride levels, reduce mild inflammation, and improve blood vessel function. Sardines are often sold fresh or canned. With canned sardines, people need to pay attention to the amount of salt in the product to avoid negative effects on blood pressure.

Tuna

Some types of tuna are high in EPA and DHA, which help reduce inflammation and improve blood lipids. Research in the AHA Journals shows that eating tuna reduces the risk of ischemic stroke.

However, tuna is a large fish and can contain more mercury, especially older fish, according to Healthline .

Source: https://thanhnien.vn/muon-tim-khoe-manh-nen-thuong-xuyen-an-ca-nao-185250916125915305.htm