The best fish for heart health is salmon since it's rich in omega-3 fatty acids, high-quality protein, vitamin D, and B vitamins. Other great choices include sardines, trout, mackerel, and anchovies.
According to the CDC, between August 2021 and August 2023, 24.3% of adults aged 20 and older consumed seafood at least twice per week. We understand that fish and seafood can be off-putting for some people, but the fact is that it has some great health benefits for seniors, especially for cardiovascular wellness.
If you're an older adult in Charlotte, NC, then you need to learn about the best fish for heart health so you can eat a more wholesome diet.
The healthiest fish for your heart is salmon. It's rich in the following things:
These can help with:
In addition, the omega-3s can help reduce inflammation and improve cholesterol balance. They can also lower triglycerides, decrease the risk of abnormal heart rhythms, and prevent dangerous blood clots.
To ensure optimal health, you should bake or grill the fish, and opt for wild-caught salmon when you can.
As we've already just said, salmon is the top healthiest fish you can eat. But you probably don't want to get bored with it, so what other fish are good for heart-smart eating?
Here are our senior nutrition tips regarding fish for heart health.
Sardines are another fish that's rich in omega-3 fatty acids, but they're low in mercury, which can impair your cognitive function, among other issues. Their small size also means that they accumulate fewer toxins than larger fish, so they're a very safe choice for regular meals.
Sardines are also a great source of calcium and vitamin D, especially when eaten with the bones. This can help older adults support bone strength alongside cardiovascular health.
The advantage of eating this type of fish is that you can get lots of protein without consuming lots of calories. So if you're watching your weight or cholesterol, try to eat more sardines.
If you're looking for a mild and easy-to-digest fish, then look no further than trout. It has a soft texture, so it's appealing for older adults who may have chewing or appetite challenges. It's yet another excellent source of omega-3 fatty acids, as well as:
The above can support:
These are all very important benefits for aging adults.
While trout is considered a larger fish, it's generally lower in mercury content. This makes it a safer option if you want to frequently consume this fish.
Mackerel is perhaps one of the most omega-3-rich fish available, so if you have heart disease or high cholesterol, it should be at the top of your list. Other things it's rich in include:
Not only do these support heart function, but also immune health and energy levels. So you can protect against heart rhythm problems and age-related cardiovascular decline.
Keep in mind that you should choose Atlantic or smaller mackerel varieties. The larger types can be higher in mercury.
On the other side of the spectrum are anchovies, which are very small fish. But don't let that fool you; they may be tiny, but they pack big heart-health benefits for seniors!
Like the other fish on this list, anchovies have tons of omega-3 fatty acids. They're also rich in:
These can support your bone health, oxygen transport, and immune function, which are all crucial for aging bodies.
One of the best things about anchovies is that since they're small, they contain very low levels of mercury. They're a safer choice for regular consumption, but even if you eat modest portions, you can already experience better heart health.
The only thing is that you should watch your sodium levels if you eat canned or salted anchovies.
Fish that are rich in omega-3 fatty acids are good for clogged arteries since they help:
Some of the best options to make omega-3-rich foods include:
For healthy aging meals, the fish should be baked, grilled, or broiled for the best benefits possible.
Older adults should aim to eat fish at least two times per week, especially fatty fish that are high in omega-3s. Typically, a serving is three to four ounces cooked, which is around the size of a deck of cards.
If you eat fish twice weekly, you can experience:
You can even eat fish a bit more often if you have heart disease, high cholesterol, or joint inflammation. Just make sure to clear it with your doctor first.
The most unhealthy fish to eat are fried fish and fish that are high in mercury or contaminants. This includes:
Also, breaded and deep-fried fish are high in unhealthy fats, salt, and calories, which can raise blood pressure and worsen cholesterol levels. Watch out for some farmed fish as well, as they may contain more unhealthy fats or fewer beneficial omega-3s, depending on how they're raised.
Whether you love seafood or are just testing it out, you can't go wrong with the best fish for heart health. Not only are they nutritious, but they're also tasty!
Just make sure to avoid deep-frying the fish if you can. By baking, grilling, or broiling it, you'll have much healthier meals that'll boost your overall well-being.
Adding herbs and spices can help bring more flavor, too!
Summit Place of South Park is a pet-friendly community that has weekly housekeeping and linen services for your convenience. Get in touch with us now to find out more about senior living in Charlotte, NC.