Spend $75 or more and enjoy free shipping in time for Easter! Use Code: MARCHFREESHIP

FRESH BLOG

For all things Fresh Seafood, cooking inspiration, and more!

Heart-Healthy Fish: Reduce the Risk of Heart Disease by Eating Seafood

Heart-Healthy Fish: Reduce the Risk of Heart Disease by Eating Seafood

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 each year due to heart disease. You may have also already searched online on “how to reduce heart disease.” Well, there are several risk factors for this disease, such as high blood pressure, high cholesterol, physical inactivity, and even an unhealthy diet. And although some risk factors are harder to control than others, eating healthier can be both easy and fun, especially when enjoying the best fish for heart health! So, in regards to seafood, how does it  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

Heart-healthy fish 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 with 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 heart beats, all of which is great in 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 contain some source of omega-3 fatty acids, fish high in unsaturated fats contain the most. With over 1,000 mg of omega-3 fatty acids per serving, the best fish for heart health are:

  • Salmon
  • Sardines 
  • Anchovies 
  • Oysters
  • Mackerel 
  • Herring 
  • Rainbow Trout 
  • Swordfish

As previously mentioned, there are still more seafood which contain omega-3’s, so don’t feel underwhelmed with your options. Feel free to venture out to other fish every once in a while, such as tuna or halibut. Remember, eating seafood is just one way you can reduce the risk of heart disease.

Complementary Dishes

Well now that you’re cooking up a storm of seafood, you’re going to 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. Awesome, spinach offers loads of vitamins and antioxidant-like carotenoids, while walnuts are high in plant based omega-3’s. If you’re still trying to find foods that reduce the risk of heart disease, some are listed below:

  • Avocados
  • Nuts
  • Citrus Fruits
  • Potatoes
  • Chili Peppers
  • Legumes
  • Apples
  • Tahini
  • Onions
  • Garlic
  • Dark Chocolate
  • Olive Oil

Supplementary Advice

You’ve prepared your meal and had your fish. So what now? Again, in regards to 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 very easy to overeat and reach for seconds, but by balancing the amount of food on your plate, you are able to live a healthier eating lifestyle. Two, sodium isn’t your friend, regardless of how good it may taste. If you’re wanting to figure 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 is great for lowering blood pressure and cholesterol, as well as maintaining a healthy weight level. 

Fresh Seafood from Pure Food Fish Market

Now that you know the health benefits of seafood, stay heart healthy with Pure Food Fish Market! We offer the freshest selection of Alaskan King Salmon, Copper River Salmon, Wild Halibut, Kumamoto Oysters, Fresh Swordfish, Rainbow Trout, and more. Visit our website today, to order fresh heart-healthy fish with overnight delivery.

Get it Fresh