Fatty Fish and Fish Oil
Delicious and heart-protective, fatty fish like salmon and tuna are rich in omega-3 fatty acids. Extensive studies confirm their role in reducing the risk of heart disease lowering total cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure. Incorporating fish into your diet can also mitigate the likelihood of cardiovascular disease, depression, and mortality.
For those not keen on seafood, fish oil supplements offer an alternative source of omega-3 fatty acids. These supplements have been associated with lower rates of all-cause mortality, cardiac death, sudden death, and stroke. Whether through fish or supplements, integrating omega-3s into your routine is a flavorful way to fortify your heart. [4]
Walnuts
Walnuts, a nutritional powerhouse, contribute essential nutrients like fiber, magnesium, copper, and manganese. Incorporating walnuts into your diet has demonstrated a significant protective effect against heart disease. Research suggests that diets enriched with walnuts can lower LDL (bad) and total cholesterol, emphasizing their potential in cardiovascular disease prevention.
A standout among tree nuts, walnuts present a delicious and accessible means to support heart health. Adding a handful to your daily routine may contribute to maintaining optimal cholesterol levels and reduce heart disease risk. [5]
