Ditching cigarette smoking, consuming alcoholic beverages in moderation, keeping stress levels to a minimum, getting a regular dose of exercise — all of these things help keep the circulatory system in a phenomenal shape.
Also, it is very important to steer clear of foods that contain loads of fats, such as those that you can find at fast food restaurants, processed food section of supermarkets, and deli stores.
But did you know that there are certain fatty foods that are actually good for your heart?
These fatty foods are the most excellent sources of omega-3 fatty acids — healthy fats that are mainly found in fish oils. So in other words, you can obtain significant amounts of them from many different kinds of fish.
With an impressive assortment of fish types out there, it can be quite confusing to pick the right one to get when you are shopping to ensure that your cardiovascular system can stay in superb condition. Certainly, going for fish that contains the best amounts of omega-3 fatty acids can work wonders for the heart.
So before you hit the grocery store or fish market near you, continue reading first. Below you will find some of the fattiest fish that you should include in your diet on a regular basis to keep your ticker healthy.
Mackerel. When omega-3 fatty acids are being talked about, it’s for certain that mackerel will pop in the minds of many. Other than being loaded with healthy fats, it’s also an excellent source of protein. Experts say that you should go for Atlantic mackerel and atka mackerel from Alaska as they’re the lowest in mercury.
Trout. One of the nicest things about trout is it can be included in your diet on a regular basis through many different ways. That’s because it can be grilled, poached, steamed and baked. Super versatile!
Salmon. You can easily get your hands on salmon as it is available all year round at your favorite supermarket, in frozen and canned form. However, limit your intake of canned salmon as it tends to contain lots of sodium, which can be bad for those who are at risk of heart disease or already have it.
Sardines. Just like salmon, there are loads of canned sardines at supermarkets. But then again, those products can contain tons of sodium, so make sure that you opt for varieties that contain smaller amounts of it.
Herring. Related to sardines, healthy fat-containing herring can be purchased in can. Make sure that you go for low-sodium varieties. Better yet, opt for herring that’s fresh or frozen.
Tuna. Because it’s so versatile, tuna can be incorporated into your diet in so many different ways — from turning it into sandwich spread to adding it to your favorite pasta sauce. Experts suggest for you to go for canned tuna that’s light in order to steer clear of as much mercury as possible.
Anchovies. Some people loathe them, while others unconditionally love them. No matter the case, having a serving of anchovies twice a week is great for your ticker as it packs good amounts of healthy fats.
So just how often should you include these fatty foods in your diet to ensure a healthy heart?
According to health experts, you should see to it that you include up to a couple of servings of fatty fish per week in your diet. Each serving of fish amounts to 3.5 ounces, which is equivalent to about 100 grams.
When planning on consuming fish containing lots of omega-3 fatty acids, it’s also very important to mind how you prepare it if you really want to maximize the heart-friendly benefits offered. Certainly, you should refrain from using cooking methods that involve the addition of unhealthy fats, such as frying.
Baking, broiling, grilling, steaming and poaching are all wonderful ways to have fish cooked!