What you choose to eat has more of an effect on your long-term health than you think, especially when it comes to your heart health. It’s all about choosing the best, high-quality ingredients for your meals, and having the right protein on hand is important to keeping your heart healthy for a long time.
“The best protein for your heart is a lean protein or one low in saturated fat,” he says. Amy Goodson, MS, DR, CSSD, LDauthor of The Sports Nutrition Playbook and a board of medical experts member. “Saturated fats, when consumed on a regular basis, can contribute to increased total and bad (LDL) cholesterol.”
A buildup of LDL cholesterol in the bloodstream can clog arteries, increasing the risk of cardiovascular disease, as well as many other chronic diseases. Keeping your LDL cholesterol levels low is key to good heart health as you age, which means choosing lean proteins with little saturated fat on a regular basis.
One of the best ways to get lean protein that’s low in saturated fat, while also getting heart-healthy fats, is by eating fish! And if you’re looking for the #1 best fish for your heart, Goodson recommends choosing salmon for all of its nutritional benefits.
“Salmon not only contains high-quality protein and nutrients like vitamins D, B6, B12, selenium, phosphorous, and potassium, but it also contains omega-3 fatty acids, which are the essential unsaturated fats your body needs,” says Goodson. “Fatty fish, like salmon, are the best provider of heart-healthy omega-3s, and these fatty acids actually have a protective effect on the heart.”
Omega-3 fatty acids can help increase “good” HDL cholesterol. This type of cholesterol helps remove excess cholesterol from the blood, taking it back to the liver. A low amount of HDL cholesterol probably means you also have a high amount of LDL cholesterol in your blood, which can negatively affect your heart health.
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According to Circulationomega-3 fatty acids can also lower triglyceride levels and can decrease platelet aggregation, which can cause problems with blood flow to the heart.
“Omega-3 fatty acids also have an anti-inflammatory effect by quenching free radicals that can damage cells,” says Goodson. This type of cell damage can also lead to the risk of cardiovascular disease, according to the British Journal of Clinical Pharmacology.
To get the most out of all the heart-healthy benefits salmon has to offer, Goodson recommends eating it twice a week. The American Heart Association recommends eat a 3-ounce serving of fatty fish twice a week—which includes women who are pregnant. While fish are known to have some exposure to mercury, Goodson points out (and research confirms) that the benefits of consuming omega-3 fatty acids far outweigh the risks of eating fish, and the American Heart Association agrees.
For starters, why not cook this? Sweet and Spicy Glazed Salmon with Roasted Vegetables skillet recipe for dinner, or enjoy this smoked salmon sandwich for lunch! For more inspiration, check out these 21+ Best Healthy Salmon Recipesor even these 9 things you can do with a can of salmon.
kiersten hickman
Kiersten Hickman is a freelance health and nutrition journalist. read more
