Eat This Heart Healthy Food a Few Times a Week
Want to keep your heart healthy? It’s no secret that a little exercise will strengthen your heart, lungs, and muscles.
But your diet is just as important. If you want to keep your heart healthy, there’s something you should eat two to three times a week. Hungry for answers?
Eat more fish. Why? It’s a rich source of omega-3 fatty acids. It’s a polyunsaturated fat, or good fat. A long time ago, health professionals recommended all adults follow a low-fat diet. But now research shows there’s a difference between good fat and bad (saturated) fat.
Fish get a thumbs-up as a healthy source of good fat. For example:
In a study published in the journal Mayo Clinic Proceedings, researchers found that eating foods high in omega-3 fatty acids (fish, nuts, seeds, soybeans), helped reduce the risk for heart-related problems by 45 percent. It also helped lower triglyceride levels (fat in the blood), by up to 50 percent.
That’s good news when heart disease is the leading cause of death in the United States. Every year an estimated 650,000 people die from heart disease in the United States. But it’s largely preventable by eating healthier foods, exercising regularly, maintaining a healthy weight, and adopting other healthy lifestyle habits.
Hungry for some heart-healthy food? The U.S. Food and Drug Administration recommends eating fish two to three times a week. Check out selection of Low-Sodium and heart-healthy meals with fish, including tilapia, salmon, and pollock.
- Baked Tilapia, Brown Rice & Minted Carrots
- Breaded Fish & Alfredo Spinach Sauce, Sweet Potatoes & Cauliflower
- Breaded Fish Wedge, Butternut Squash & Autumn Blend
- Breaded Fish with Coconut Curry Rice, Three Seasons Blend & Broccoli
- Breaded Pollock, Peas with Mushrooms, Onions, Red Peppers, Carrots
- Fish Nuggets with Northern Beans & Broccoli
- Salmon & Vegetable Linguini
- Salmon Caponata with Orzo & Spinach
- Tilapia & Rice Pilaf with Mushroom & Artichoke Hearts