Cardiologists recommend fatty fish twice a week for heart health

Cardiologists are drawing attention to a food with beneficial effects on the heart: oily fish. According to the publication Eating Well, specialists maintain that this food should be consumed twice a week to help keep cholesterol and triglyceride levels healthy. It is not the only food recommended for cardiovascular health, but it is considered one of the most important.

Why oily fish is beneficial for the heart

Fish such as salmon, mackerel, sardines, and trout contain large amounts of omega-3 fatty acids, which support heart health in several ways. Physician Rajesh S. Banker explained: "Oily fish can help raise HDL and maintain a healthy, unobstructed blood flow through the arteries."

In addition to supporting good cholesterol (HDL), consuming oily fish may help lower triglycerides, an important risk factor for heart health. This type of fish also tends to reduce chronic inflammation of the arteries and help maintain a normal heart rhythm.

How to incorporate oily fish into one's diet

The specialists' recommendation is to consume at least two portions of oily fish per week, with each portion weighing approximately 85 grams. This goal can be achieved in several ways: the fish does not necessarily need to be consumed fresh, as tinned or frozen varieties retain the same nutritional qualities. Fish can also replace meat products in a meal.

The specialists' conclusion is that including oily fish in one's diet is associated with a balanced lifestyle that is beneficial for long-term heart health. However, they emphasise that diet plays an important role, but should not be the only aspect considered when pursuing a healthy life.

Specialists further note that no one is immune to cardiovascular disease and that the risk of developing it can be influenced by several factors, including lifestyle, genetics, and family history. Cardiovascular disease remains the leading cause of death in numerous countries around the world.