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Happy National Heart Month, Seafoodies!
February and red hearts go hand in hand, thanks to Valentine’s Day, but there’s another vital heart that deserves our attention—yes, your own! Amidst the romance in the air, it’s high time we shift our focus to nurturing this crucial organ that keeps us going every day.
Currently, heart disease remains the leading cause of death in the United States, claiming more than 800,000 lives each year. According to the American Heart Association, one simple preventive measure adults can take to protect their heart health is to eat fish high in omega-3s—like heart-smart salmon—at least twice a week.
Researchers have also found that the Mediterranean diet—rich in vegetables, fruit, seafood, legumes, nuts, seeds and olive oil—can reduce the risk of heart disease. One reason the Mediterranean eating pattern is so highly touted for its health benefits is because it features foods rich in heart-healthy fats, fiber and antioxidants. The Mediterranean diet is known for its impact on heart, brain and gut health.
Seafood, a pillar of the Mediterranean diet, is a rockstar when it comes to providing essential omega-3 fatty acids EPA and DHA, which are crucial for optimal heart health. But the beneficial nutrients in seafood don’t stop there—seafood provides proteins that stabilize blood sugar for optimal metabolic health.
Embarking on a journey to prioritize your heart health doesn’t demand a complete overhaul of your habits. Making a few small yet impactful changes by incorporating seafood into your diet can be the first step in supporting a healthy heart.
Here are three of our favorite seafood recommendations that pack a punch for heart health and are easy to incorporate more of into your diet.
Salmon
Salmon is known for its high omega-3 content, and recent studies confirm that consuming oily fish like salmon at least twice weekly may lower cardiovascular disease risk significantly. Try a straightforward yet delicious sheet pan salmon recipe to easily incorporate this into your routine.
Sardines
These small yet mighty fish are rich in omega-3s, calcium and vitamin D, contributing to muscle strength, including the heart. Their convenience and affordability make them an excellent choice. Explore their flavor by adding them to any meal with these recipe suggestions or enjoy a simple preparation of grilled rosemary sardines for an easy meal.
Canned Tuna
This versatile fish is a treasure trove of protein, vitamin B-12 and omega-3s, effectively reducing LDL cholesterol levels. And even better news… incorporating tuna into meals could potentially lower the risk of cardiovascular disease. Try Mediterranean tuna pasta for a delightful and healthy dinner.
In a nutshell, celebrating National Heart Month extends beyond Valentine’s Day. Every day is a great opportunity to embrace heart-healthy habits.
Cheers to eating your way to a healthy heart!
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