Eat Your Way to a Healthy Heart
January 17, 2025
Written by Sally Larrington-Brown
Eat Your Way to a Healthy Heart
If you're aiming to boost your cardiovascular health, incorporating more seafood into your diet is a fantastic strategy. While familiar favourites like salmon, tuna, and shrimp are often the go-to choices, there's a whole ocean of options waiting to be explored. Next time you're at your local fishmonger or supermarket seafood counter, consider broadening your horizons by selecting seafood that's lower on the food chain, such as herring, sardines, clams, and oysters. These lesser-known gems not only support heart health but also promote environmental sustainability.
The Heart-Healthy Benefits of Seafood
Seafood is packed with essential nutrients that are crucial for heart health. Rich in omega-3 fatty acids, these aquatic treasures help reduce inflammation, lower blood pressure, and decrease triglycerides. Regular consumption of seafood has been linked to a reduced risk of heart disease, making it a smart choice for those looking to maintain a healthy heart.
Go Beyond Fish: Discover Aquatic Foods
When we talk about seafood, most people think of fish and shellfish. However, there's a broader category known as aquatic foods, which includes any food sourced from marine or freshwater environments. This encompasses a wide variety of options, from seaweed and algae to lesser-known fish species and shellfish. According to Christopher Golden, associate professor of nutrition and planetary health at the Harvard T.H. Chan School of Public Health, "Most people aren't aware of the many different types and advantages of aquatic foods." These foods are not only nutritious but also play a vital role in sustainable food systems.
Environmental and Health Benefits
Choosing seafood that's lower on the food chain can have a positive impact on both your health and the environment. Species like herring, sardines, clams, and oysters are often more sustainable to harvest and have a lower environmental footprint compared to larger, predatory fish. By diversifying your seafood choices, you support more balanced ecosystems and help reduce overfishing pressures on popular species.
Making Aquatic Foods a Part of Your Diet
Incorporating a variety of aquatic foods into your meals can be both delicious and beneficial. Try adding sardines to your salads, enjoying a bowl of clam chowder, or experimenting with recipes that feature herring or oysters. Not only will you be treating your taste buds, but you'll also be making a positive impact on your heart health and the planet.
So, the next time you're planning your meals, remember to cast a wider net and explore the diverse world of aquatic foods. Your heart and the environment will thank you.
