Heart Disease & Prevention
As you may or may not already know, the leading cause of death in the U.S. is heart disease – for both men and women. According to the CDC, approximately 655,000 Americans die yearly from heart disease. India also has one of the highest burdens of cardiovascular disease (CVD) worldwide.
Several risk factors for this disease include high blood pressure, high cholesterol, physical inactivity, and even an unhealthy diet. And although some risk factors are more complex to control than others, eating healthier can be both easy and fun, especially when fish is involved!
So, how does seafood reduce the risk of heart disease? Good question. We’re glad you asked.
Seafood is Your Friend – How to Reduce the Risk of Heart Disease
Is seafood my friend? Correct, seafood is your friend. The American Heart Association recommends eating fish at least twice a week in about 4 oz amounts. Fish high in unsaturated fats are rich in omega-3 fatty acids, which may reduce the chances of heart disease and heart attack. These omega-3 fatty acids may slightly lower blood pressure, decrease triglycerides, and reduce the chance of stroke or irregular heartbeats, significantly reducing the risk of heart disease.
Best Seafood for Heart Health – Foods that Reduce Heart Disease
The strategy here is to find fatty fish. Although most seafood contains some source of omega-3 fatty acids, fish high in unsaturated fats have the most. With over 1,000 mg of omega-3 fatty acids per serving, these fish are:
- Rainbow Trout
As previously mentioned, more seafood contains omega-3s, so don’t feel underwhelmed with your options. Feel free to venture out to other fish, such as tuna or a halibut, every once in a while. Remember, eating seafood is just one way to reduce heart disease risk.
Now that you’re cooking up a seafood storm, you will need some food for your sides. Again, what we’re looking for are foods that reduce the risk of heart disease. Perhaps you want salmon with a side of freshly cut tomatoes? Great, tomatoes provide a large amount of lycopene which can help lower the risk of heart disease. Perhaps you want to pair a nice rainbow trout with spinach and walnut salad. Excellent, spinach offers loads of vitamins and antioxidant-like carotenoids, while walnuts are high in plant-based omega-3s. If you’re still trying to find foods that reduce the risk of heart disease, some are listed below:
- Citrus Fruits
- Chili Peppers
- Dark Chocolate
- Olive Oil
You’ve prepared your meal and had your fish. So what now? Again, regarding how to reduce the risk of heart disease, there are many things you can do. For one, make sure to control your portions. It’s straightforward to overeat and reach for seconds, but by balancing the amount of food on your plate, you can live a healthier lifestyle. Two, sodium isn’t your friend, regardless of how good it may taste. If you want to figure out how to reduce the risk of heart disease, you should know that finding ways to eliminate the risk of high blood pressure is one of them. Additionally, although unrelated to food, exercise is a great preventative measure. Moderate amounts of exercise are significant for lowering blood pressure and cholesterol and maintaining a healthy weight.
In conclusion, there is nothing fishy about this. Eat fish & seafood and keep healthy!