What helps your heart and tastes great too? Read on to find out…
Patients often ask me what tops my list of the healthiest foods to include in their diets, and they are usually a bit worried about what my answer will be.
Most are pleasantly surprised that I always tell them that seafood is the best food in the world!
Wild caught fish is a healthy, high protein food source, especially desired for its essential fatty acids (omega -3s) which our bodies cannot produce on their own. Omega-3 fatty acids play a critical role in both brain and heart health.
Decades ago, researchers observed that fish-eating communities had very low rates of degenerative heart diseases. This was later linked to omega-3 consumption. More recent research has confirmed that omega-3s have been shown to cut inflammation and reduce the risk of heart disease.Thus, eating seafood is one of the best choices you can make for your heart and overall health. And, I happen to love it!
But what type of seafood is best? Fatty, cold water fish rich in healthy omega-3 fats are the safest (and perhaps tastiest) fish to incorporate into your diet and can help clean your arteries. Studies demonstrate that omega-3 rich fish intake even just a few times a week has been associated with a reduced risk of atherosclerosis. But whatever you do, make sure your source is a clean one!
Here are some of my favorites to try:
- Wild salmon – Salmon truly is one of the most nutritious foods on earth. Besides being an amazing source of essential fatty acids, salmon is a powerhouse for the B vitamins which help control inflammation and are critical for heart health. Many studies have documented that eating salmon regularly can help protect against heart disease by increasing levels of omega-3s, balancing these with levels of omega-6 fats and reducing triglycerides.
- Try this low-carb friendly recipe with wild salmon.
- Sardines – A small oily fish that is rich in vitamins, sardines are making a comeback in modern diets. A Harvard research team found that consuming just one to two servings of sardines each week provides enough omega-3 fatty acids to decrease your chances of heart disease by more than one-third.
- Try this tasty superfood sardine spread recipe.
- Mackerel – Most white fish are leaner with less beneficial oils, but mackerel is an oily fish, rich in good fats. King mackerel is a higher-mercury fish, so choose the lower mercury Atlantic or smaller mackerel varieties instead. Mackerel is one of the best sources of omega-3s, selenium and vitamin B-12.
- Try this seafood recipe with mackerel.
- Anchovies – These tiny, low-toxin fish are usually found canned or jarred. Because of their strong taste, they are often used as a flavorful ingredient in condiments or salad dressings. High in many vitamins and minerals, consuming anchovies can help protect the health of your heart. Niacin, most notably, has been shown to lower triglycerides and cholesterol, two risk factors for heart disease.
- Try our super immunity salad dressing with anchovies.
- Wild Alaskan Pollock – This is a type of marine fish that has white meat and delicate flesh much like salmon. When you consume the fish, it has a light and flaky texture. Pollock is rich in vitamin B6 and selenium which are both frequently linked to reducing cholesterol levels and lowering oxidative stress.
- Try this amazingly simple cod piccata recipe.
We recommend wild, sustainably caught, GMO and antibiotic free, fresh or flash frozen seafood for best health and environmental impact. We are so happy with the seafood boxes we receive from Vital Choice. Founded in 2001, they believe nothing has a greater impact on our lives than our food choices, and that food should benefit the body and please the senses without harming the planet.We can have peace of mind that the seafood we are eating has the benefits we want for our health.
For more ideas on other healthy foods to incorporate to reverse or prevent coronary arterial disease, check out this article.