Include These Fish in Your Diet for a Healthy Heart, Doctors Suggest

Maintaining heart health requires a balanced diet, regular exercise, adequate sleep and a healthy body weight. Including fish in your daily or weekly diet may also support cardiovascular health. Fatty fish such as salmon, sardines and mackerel contain omega-3 fatty acids, which can help lower triglyceride levels in the blood. Salmon provides EPA and DHA, two important types of omega-3 fatty acids, along with protein that supports muscle health. Sardines are rich in protein and vitamin B12 and may also provide calcium when eaten with their bones. Mackerel is another source of beneficial fats and protein. However, mercury levels vary among fish species, so choosing varieties known to have lower mercury levels is important, particularly for people who need to limit their mercury exposure.

The American Heart Association recommends eating fish twice a week as part of a heart-healthy diet. A serving of approximately three ounces (85 grams) of cooked fish is a useful guideline. The method of preparation also matters. Steaming, grilling, baking or cooking fish with limited oil is generally preferable to deep-frying, which can increase the meal's calorie and fat content. Limiting salt intake is also beneficial for cardiovascular health. However, eating fish does not eliminate the risk of a heart attack. Blood pressure, cholesterol levels, diabetes, smoking, physical activity and family history can all influence heart health. Therefore, fish should be part of a broader healthy lifestyle that includes a balanced diet, regular exercise, sufficient sleep and routine medical check-ups. People with existing heart conditions or specific dietary restrictions should consult their healthcare professional for individual guidance.