How to Reduce Your Risk of Heart Disease and Stroke

Salmon Steak and Fresh Veggies

While heart disease and strokes are serious health conditions that are sometimes unavoidable, there are some things you can do to reduce the risk of having to deal with either of these health problems. As the Mayo Clinic website accurately reports, eating just one or two servings of fish every week can improve your heart health and help you avoid health problems that increase the risk of having a stroke.

Fish is rich in Omega-3 fatty acids, a healthy polyunsaturated fat that is often missing from American and European diets. Omega 3 reduces inflammation that would otherwise damage blood vessels and lead to heart disease and/or a stroke. Omega 3 also lowers blood pressure, reduces blood clotting and can even help regularize your heartbeat.

Fish consumption has been the subject of a number of studies. The Chicago Western Electric Study found that eating one or more servings of fish per week can lower your risk of dying from a cardiovascular condition. Another study found that eating at least 35 grams of fish every day reduces the risk of dying from a sudden myocardial infarction.

Choosing the Right Fish

It is important to note that some types of fish are better for your health than others. While many types of fish and seafood contain Omega-3 fatty acids, the fish types with the highest level of this nutrient are salmon, lake trout, herring, sardines and tuna. Salmon, sea bass and trout that have been raised on a farm are typically richer in Omega 3 fatty acids than fish caught in the wild.

Fish is a low-fat, nutrient rich protein that can be prepared in any one of a number of ways. Include it in your diet at least occasionally to keep your heart healthy and avoid the risk of strokes as you get on in years.


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