Doctors classify heart disease as the "biggest killer in the world," encompassing various conditions affecting the heart or blood vessels. The primary cause of heart disease is usually the accumulation of fatty deposits in the arteries or an increased risk of blood clots. Fortunately, there are many ways to maintain heart health.
According to the Express newspaper, following certain diets or focusing on specific foods can help protect against heart diseases, especially the deadly ones. The Mayo Clinic states that one food that may assist in this regard is fish. If "you are concerned about your heart health, eating at least two servings of fish per week can reduce the risk of heart disease."
The heart-healthy part of fish is particularly the omega-3 fatty acids, which have proven benefits for heart health and reduce the risk of dying from heart disease. These fatty acids are especially found in fatty fish, such as salmon, mackerel, sardines, and tuna.
Supplements containing fish oil have been linked to improved artery function and lower blood pressure, according to the National Library of Medicine in the United States. The Centers for Disease Control and Prevention (CDC) explains that high blood pressure is a risk factor for heart disease because it can make arteries less elastic and reduce blood and oxygen flow to the heart.
Another risk factor for heart disease that can be lowered by eating fish is high blood cholesterol levels, as fats can accumulate in the blood, making it difficult to get enough blood through the arteries. Though fish is fatty, it contains a good type of fat that is beneficial to heart health. For example, other types of fats like saturated fat can lead to high cholesterol and heart disease.
Doctors and nutritionists recommend including two servings of fish in the weekly meal plan, with oily fish being the focus, and each serving should consist of 140 grams of cooked fatty fish. However, consuming this fatty food is not the only way to reduce the risk of heart disease; many lifestyle interventions, such as exercising and quitting smoking, can also help.
