According to a recent study, there is a particular food that stands out for its ability to protect and strengthen the heart, even though most people do not include it in their diet.
What is this stellar food for the heart? What actions can be taken to strengthen this vital organ? Which type of fish is most beneficial for heart health?
It is widely recognized that one of the healthiest foods for the heart is fish, yet it is not appreciated by many. The results of new research could change that perspective, revealing the valuable benefits that fish can bring to the heart and overall health. Let’s see what researchers have discovered.
When it comes to the best fish for the heart, there is no doubt that fatty fish, such as tuna, salmon, and sardines, stand out among heart-healthy foods. They are also known as oily fish, and their potential to strengthen the heart may be greater than believed.
A recent study conducted at the University of Eastern Finland has shown that fatty fish can reduce the risk of cardiovascular diseases. In other words, including this food in the diet can be an effective way to protect the heart against such diseases. The study was based on two trials. In the first trial, participants were randomly divided into four groups for a period of 12 weeks: one consumed camelina oil, another fatty fish, another lean fish, and the last group was the control group.
In the second trial, volunteers were randomly divided into fatty fish, lean fish, and control groups for 8 weeks. According to Infosalus, “in both studies, consuming four fatty fish meals per week resulted in a reduction in the lipophilic index, which indicates better fluidity of cell membranes. Improved membrane fluidity has been associated with a lower cardiovascular risk, as well as larger HDL particles, which have also been linked to a lower cardiovascular risk.”
These results were published in the article “Nutrition, Metabolism & Cardiovascular Diseases.” Additionally, consuming fatty fish helps reduce blood triglyceride levels, provides calcium, prevents degenerative diseases, helps control blood pressure, and improves brain function.
If you want to know if your heart is in good condition, it is important to be alert to the following signs and symptoms of heart disease: chest pain, shortness of breath, and fainting. The American Heart Association (AHA) states that cardiovascular diseases include myocardial infarction, failure, valvular heart disease, strokes, cardiac rhythm disorders, and peripheral arterial and venous diseases.
In addition to including fatty fish in your diet, there are other important recommendations to strengthen the heart, according to the U.S. Department of Health and Human Services and the Office of Disease Prevention and Health Promotion. These recommendations include maintaining a healthy diet, staying physically active, maintaining a healthy weight, quitting smoking and avoiding secondhand smoke, controlling cholesterol and blood pressure levels, consuming alcohol in moderation, and managing stress.
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Carlos Mateos
Promoter of digital health through comsalud.com and aiesalud.com 30 years of experience in health communication for laboratories, scientific societies, patient associations, clinics and companies related to health in general. Director of COM SALUD, PR agency specialized in Health, Expertise in eHealth PR