This fish is best for heart health, eat it at least twice a week

Photo: Profimedia

What you eat has more of an impact on your health than you think, especially when it comes to heart health.

It's important to choose the best, high-quality ingredients, and the right protein will ensure your heart stays healthy in the long run.

– The best proteins for your heart are those that are low in saturated fat. Saturated fats, when regularly consumed, can contribute to an increase in total and bad (LDL) cholesterol - said the nutritionist. Amy Goodson behind "Eat This."

A buildup of LDL cholesterol in the bloodstream can clog arteries, increasing the risk of cardiovascular disease. Keeping your LDL cholesterol low is key to good heart health as you age, which means you should regularly choose lean proteins that are low in saturated fat.

One of the best ways to do this is to include fish in your diet. And salmon is the best choice for all its nutritional benefits.

Photo: Profimedia

– Salmon contains high-quality protein and nutrients such as vitamins D, B6, B12, selenium, phosphorus and potassium, as well as omega-3 fatty acids. Fatty fish, such as salmon, best supplies the body with omega-3 fatty acids, which are healthy for the heart and have a protective effect on it - explained Goodson.

Omega-3 fatty acids can help increase levels of HDL, or good cholesterol. According to the magazine "Circulation", omega-3 fatty acids can also lower triglyceride levels and reduce platelet aggregation, which can cause problems with blood flow to the heart. In addition, they have an anti-inflammatory effect.

To take full advantage of all the heart-healthy benefits salmon has to offer, Goodson recommends eating it twice a week. The American Heart Association also recommends a serving of oily fish twice a week. Although fish are known to be exposed to mercury, Goodson points out (and research supports) that the benefits of consuming omega-3 fatty acids far outweigh any risks that eating fish may have, and the American Heart Association agrees.



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