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A diet rich in fish is an excellent way to keep the heart healthy. But not all types of fish are heart-friendly! In today’s post, we are listing down the best and worst types of fish to eat for the heart!
Best Fish for the Heart
Salmon
Salmon is the healthiest fish to eat for a stronger heart! All types of deep-colored, oily fish are rich in omerga-3 fatty acids. Omega-3 fatty acids keep the heart healthy by reducing inflammation. Inflammation is a biological response that protects the body from pathogens or irritants. This protective response is meant to eliminate irritants within the body. But sustained inflammation is dangerous too, especially for the heart and arteries.
The omega-3 fatty acid in salmon helps reduce inflammation while lowering cholesterol level. Eating the recommended serving of salmon twice per week is a great way to maintain a healthy heart!
Herring
Just like salmon, herring is an excellent source of omega-3 fatty acids and lean protein! This fatty fish is loaded with EPA and DHA – strains of fatty acids that keep the heart and brain healthy! DHA in particular, is an extremely beneficial fat. It keeps fat plaques from accumulating within the veins, minimizing the chances of a stroke or a heart attack. Omega-3 fatty acid also strengthens the arterial wall, making it resilient to blood pressure.
Tuna
Tuna is not only high in beneficial fats; it’s also the best source of high-quality protein. Tuna is ideal for those who want to lose weight or those who are prone to cardiovascular diseases. The beneficial fats in tuna will reduce inflammation while also preventing heart disease. Omega-3 fatty acids also promote better brain development and boosts cognitive function.
The Worst Fish for the Health
Swordfish, Tile Fish, and Shark
According to the US Environmental Protection Agency, eat fish with a mercury level of less than 0.5. Mercury is a heavy metal released into the waters from industrial wastes and fossil fuel burning. Nearly all types of fish are high in mercury – among other harmful compounds – but swordfish, tilefish, and shark are the worst offenders. Tilefish contains 1.45 mercury, swordfish contains 0.995 and shark have 0.979 mercury level. Avoid these fish as much as you can.
Tilapia
Tilapia is incredibly popular because it’s cheap, mild in flavor and abundant. But store-bought tilapia is usually farm-raised. The fish is fed a diet of chemicals and corn, which is not the diet of the fish in the wild. This leads to nutritional issues. Farm-raised tilapia can boost insulin level in the blood and increase the risk of heart disease, asthma, and other inflammatory diseases!
Sole or Flounder
Sole – also known as a flounder – is another popular type of fish that is not healthy at all. Sure, it contains lean protein but it has the lowest level of omega-3 fatty acids in all fish types. Worse, sole yields very little nutritional value. Instead of choosing sole, swap it with healthier fish like cod, tuna, herring salmon or mackerel.