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Unlock the Secret to Heart Health: Why I, a Cardiologist, Include This Fish in My Weekly Routine-Dr. Jessica Sager
Prepare to embark on a journey to the fish counter like never before… You’re probably well aware of the paramount importance of maintaining a healthy heart: An alarming 647,000 Americans succumb to heart disease and related cardiovascular ailments each year, as per the Centers for Disease Control and Prevention (CDC).
While this statistic may send shivers down your spine, take solace in the fact that adopting a healthy lifestyle can significantly mitigate, if not entirely prevent, these conditions. Regular exercise, stress management techniques, abstaining from smoking and excessive alcohol consumption, and embracing a balanced diet low in cholesterol, trans fats, saturated fats, sugar, and sodium are key components of this endeavor.
The blueprint of a heart-healthy diet is fairly straightforward: Think leafy greens, legumes, nuts, olive oil, berries, and of course, fish.
“Fish consumption forms an integral part of the esteemed Mediterranean-style diet, renowned worldwide,” affirms Dr. Mustali Dohadwala, MD, esteemed cardiologist and medical director of Heartsafe, a premier cardiology practice based in Boston. “Numerous observational studies have underscored the association between adherence to this diet and reduced cardiovascular as well as overall mortality rates.”
Yet, amidst the plethora of fish options, there exists a standout contender in terms of heart-health benefits, according to cardiologists—many of whom have integrated it into their weekly dietary repertoire. Delve deeper into what sets it apart and uncover the nuances that make the answer far from simplistic.
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Which Fish Reigns Supreme in the Hearts of Cardiologists for Optimal Health? As you might have guessed, the resounding consensus among cardiologists is that salmon reigns supreme in the realm of heart-healthy fish, courtesy of its abundant reserves of omega-3 fatty acids. However, not all salmon varieties are created equal.
Dr. Mary Greene, MD, a distinguished cardiologist at Manhattan Cardiology and contributor to LabFinder, advocates for wild-caught salmon over its farm-raised counterparts, citing their leanness and superior flavor profile.
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Unveiling the Key Health Benefits of Salmon The crown jewel of salmon lies in its omega-3 fatty acids. According to Bradley Serwer, MD, FACC, FSCAI, esteemed cardiologist and chief medical officer at VitalSolution, “Omega-3 fatty acids have demonstrated efficacy in lowering triglyceride levels, mitigating vascular inflammation, and reducing the incidence of arrhythmias (abnormal heart rhythms).”
Moreover, Dr. Dohadwala highlights, “Studies have elucidated that consuming fish at least four times weekly can diminish the risk of acute myocardial infarction. Even a modest intake of two servings per week can significantly reduce the likelihood of a major cardiovascular event and mortality in individuals diagnosed with cardiovascular disease.”
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Embracing the Optimal Preparatory Methods for Salmon As with any culinary endeavor, the manner of preparation profoundly influences the nutritional integrity of salmon.
Dr. Greene extols the virtues of raw salmon, provided it can be safely consumed—sushi or sashimi, anyone?
“If raw consumption is viable, it presents an excellent means of preserving the natural nutrients in their bioavailable form,” she advises. “Alternatively, opt for cooking methods such as baking or grilling over gentle heat to retain maximum nutritional benefits. Avoid deep frying and other high-temperature cooking techniques, as they compromise the nutritional value of salmon.”
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