While no single food can guarantee heart health on its own, cardiologists agree that fatty fish should be a regular guest on your menu. Experts recommend at least two servings per week.
Although there is no magic food that will protect your heart on its own, cardiologists particularly highlight one group worth returning to regularly: fatty fish. Cardiovascular diseases remain among the leading causes of death, and alongside genetics and family history, daily lifestyle habits-especially diet-strongly influence their development.
"Diet is one of the few risk factors you can directly influence every day. It affects nearly all processes linked to the development of heart disease," said Dr. Muzamil Khawaja, a cardiologist, to EatingWell. He added that what we eat directly impacts cholesterol levels, triglycerides, blood pressure, blood sugar, and body weight.
Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids EPA and DHA, which have beneficial effects on the cardiovascular system. One of the main mechanisms is their impact on blood fats. "High triglycerides are an independent risk factor for heart disease, and they are especially common in people with insulin resistance or metabolic syndrome. Lowering them can therefore reduce cardiovascular risk," explains Dr. Khawaja.
Additionally, omega-3 fatty acids have anti-inflammatory effects, which is crucial because chronic inflammation can damage blood vessel walls and lead to atherosclerosis-the buildup of plaque and narrowing of arteries. Regular intake of fatty fish also helps maintain a normal heart rhythm and vascular health.
The American Heart Association recommends consuming two servings of fish per week, with an emphasis on fatty fish. One serving of cooked fish is about 85 grams. Dr. Khawaja offers a practical tip for those looking to increase their intake: "Always keep canned sardines or anchovies on hand. You can quickly add them to salads, toast, or pasta." Canned fish is a simple and affordable way to include this food on your menu more often.
Cardiologists also advise occasionally eating fish instead of processed meats or foods high in saturated fats. "While fish is not a substitute for medication when it's needed, regularly including it in a balanced diet can contribute to long-term heart health," emphasized Dr. Rick Snyder, a cardiologist.
Experts warn that fatty fish is only part of the puzzle. Caring for your heart involves a holistic approach that includes a diet rich in vegetables, fruits, whole grains, and unsaturated fats like olive oil, while reducing intake of processed foods, red meat, and added sugars. Regular physical activity, avoiding tobacco, and getting enough sleep are equally important. "Cardiovascular risk develops over years, but it can be significantly reduced by changing habits," concludes Dr. Khawaja.
