Types of fish that are good for cardiovascular health.

Fish is rich in essential nutrients, especially omega-3 fatty acids, which reduce inflammation and are crucial for vascular function and blood pressure. However, not all fish are the same in terms of omega-3 content.

To have a healthier heart, people should regularly eat the following types of fish:

Salmon

Salmon is one of the fatty fish richest in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are two omega-3 fatty acids scientifically proven to be beneficial for cardiovascular health. They help lower triglycerides in the blood, increase "good" HDL cholesterol, reduce blood clotting, and slow the buildup of atherosclerotic plaques, according to the health website Healthline (USA).

Eating salmon regularly helps reduce the risk of heart disease - PHOTO: AI

In addition, chronic inflammation is a contributing factor to heart disease. The omega-3s in salmon can reduce inflammation and improve blood vessel flexibility, thereby helping to lower blood pressure slightly.

Mackerel

Like salmon, mackerel is rich in EPA and DHA. Studies show that eating mackerel regularly reduces the risk of coronary heart disease, stroke, and death from heart disease.

One thing to note about mackerel is its mercury content. Larger fish tend to have higher mercury levels. Therefore, experts recommend eating smaller mackerel, caught from clean waters, and consuming it at appropriate frequencies.

Sardines

Sardines are generally small fish that live lower down the food chain, so they accumulate less mercury than larger fish. In addition to omega-3s, sardines also provide vitamin D, B12, selenium, magnesium to support cardiovascular health, and even calcium if eaten bones.

Numerous studies have shown that sardines can help lower triglyceride levels, reduce mild inflammation, and improve vascular function. Sardines are commonly sold fresh or canned. With canned sardines, consumers should pay attention to the salt content to avoid negative effects on blood pressure.

Tuna

Some types of tuna are high in EPA and DHA, which help reduce inflammation and improve blood lipids. Research published in the AHA Journals shows that eating tuna helps reduce the risk of ischemic stroke.

However, tuna are large fish and may contain higher levels of mercury, especially older ones, according to Healthline .

Source: https://thanhnien.vn/muon-tim-khoe-manh-nen-thuong-xuyen-an-ca-nao-185250916125915305.htm