You can reduce your chances of developing heart disease by including omega-3 fatty acids in your diet. That’s because omega-3 fatty acids slow down the growth of plaque in the arteries. A great way to get the recommended amount is by eating certain fish.The Food and Drug Administration recommends eating up to 12 ounces (two average meals) twice a week.
Instructions
Eat More Fish for a Healthy Heart
1. Learn which fish to include in a heart healthy diet. You have to be careful because some fish contain mercury levels that may be high enough to out weigh the health benefits. The ones that are considered safe include canned tuna, salmon, herring, sardines, pollock, and catfish. They great sources of omega-3 fatty acids and are low in mercury.
2. Know which fish to avoid. In particular, children and pregnant women are urged to avoid eating fish that have high mercury levels. That means they should not eat shark, swordfish, king mackerel, and tilefish. Older, larger predatory fish, and marine mammals tend to have higher levels of mercury.
3. Cook fish the heart healthy way. All of the health benefits will be lost if you fry fish in vegetable oil. It’s best to broil, grill or steam these foods. Microwaving them is also fine.
4. Include them in nutritious meals. You can have a tuna sandwich with low-fat mayo and pickle relish on whole grain bread. Grilled salmon, either in a sandwich or as a side with dinner is a healthy choice. You can also include your favorite fish in your salad. This one is a real winner since fruits and vegetables are rich in vitamins and minerals and low in fiber which can help keep your weight and blood pressure down. You can also include salmon in your favorite dips and spreads and eat it with raw carrots and broccoli.
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