lautnusantara.com Fish is a superfood for the heart. Its main benefits come from its high content of Omega-3 Fatty Acids (EPA and DHA), which are scientifically proven to protect the cardiovascular system.

Here are 7 of the Most Nutritious Types of Fish and their benefits for your heart health:
1. Mackerel
2. Salmon
3. Sardines
4. Tuna
5. Anchovies
6. Snapper
7. Catfish

Key Benefits of Omega-3 for Heart Health

Omega-3 Fatty Acids, especially EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), are the main reason why fatty fish is highly recommended by cardiologists. Omega-3s work by:

• Lowering Triglycerides: This is a type of fat in the blood. High triglyceride levels are strongly associated with an increased risk of heart disease and stroke.
• Reducing Blood Pressure: Regular consumption of omega-3s can help lower blood pressure in people with hypertension.
• Combats Inflammation: Omega-3s have powerful anti-inflammatory effects, helping prevent hardening and narrowing of the arteries (atherosclerosis), a root cause of heart attacks.
• Prevents Blood Clots: Omega-3s reduce the tendency of blood platelets to stick together, thereby reducing the risk of blood clots that can block arteries.
• Maintains Heart Rhythm: These healthy fats help stabilize heart cell membranes, which can reduce the risk of fatal arrhythmias (heart rhythm disturbances).

General Recommendations:
For optimal heart benefits, it is recommended to consume at least two servings (about 100-150 grams per serving) of fatty fish (rich in Omega-3s) per week.

To retain nutrients, prioritize baking, steaming, or boiling, and avoid excessive frying.

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