Fatty Fish
Rich in omega-3 fatty acids, fatty fish like salmon and mackerel significantly benefit your heart health. These omega-3s elevate “good” HDL cholesterol levels, mitigate inflammation, and reduce the risk of developing a stroke. Studies highlight that individuals consuming non-fried fish frequently have lower risks of developing metabolic syndrome, characterized by high blood pressure and low levels of “good” HDL cholesterol.
Steaming or stewing fish is the healthiest cooking method, as fried fish consumption may heighten heart disease and stroke risks. Fish protein contains peptides associated with heart-protective benefits, aligning with the heart-healthy Mediterranean diet. [5]
Garlic
Well-known for its culinary and medicinal use, garlic contains potent plant compounds, particularly allicin. It is renowned for its blood pressure-lowering effects and potential to reduce total and “bad” LDL cholesterol levels. Scientific evidence supports garlic’s role in reducing blood pressure, albeit its effect on cholesterol is comparatively less pronounced. To attain its heart-protective benefits, studies often utilize aged garlic supplements, deemed more effective than other garlic preparations.
Moreover, garlic’s sulfur-containing compounds contribute to its antioxidant properties, guarding against oxidative stress, a significant factor in heart disease. Incorporating garlic into a balanced diet enhances flavor and offers potential cardiovascular benefits. [6]
