Cardiologists Single Out One Food for Heart Health
Fatty fish, rich in omega-3 fatty acids, stands out as a key food for long-term heart health, with experts recommending at least two servings per week.
Fatty fish, rich in omega-3 fatty acids, stands out as a key food for long-term heart health, with experts recommending at least two servings per week.
While no single food can magically protect the 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 related 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.
Fish such as 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 particularly 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 consumption of fatty fish also helps maintain normal heart rhythm and blood vessel health.
The American Heart Association recommends eating two servings of fish per week, with an emphasis on fatty fish. One serving of cooked fish is about 85 grams. Dr. Khawaja offers practical advice 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 more often in your menu.
Cardiologists also advise occasionally eating fish instead of processed meat or foods high in saturated fats. "While fish is not a substitute for medication when it's needed, regularly incorporating it into 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. Heart care 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.
