Food plays a fundamental role in the health of the heart, with certain foods doing better than others. Cardiologists highlighted a type of food that influences cholesterol levels and not only: fatty fish.
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12/08/2026
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Sthere are several factors that can increase the risk of heart disease, including lifestyle, genetics and family history.
So what you eat plays a fundamental role. “The diet is one of the few cardiovascular risk factors on which one has direct control on a daily basis, and acts in virtually all mechanisms that lead to heart disease,” says cardiologist Muzamil Khawaja in an EatingWell article.
“What you eat directly influences your cholesterol and triglyceride levels, blood pressure, blood glucose and insulin sensitivity, body weight and even the level of circulating inflammation in blood vessels.”.
Although many foods can help keep your heart healthy – such as fruits, vegetables and whole grains rich in fiber – fatty fish are among the main candidates.
Why fat fish are great for the heart
Fat fish, like salmon, mackerel, sardine and trout, are exceptionally rich in omega-3 fatty acids, beneficial to the heart, contributing to cardiovascular health in various ways.
- Helps maintain healthy cholesterol levels
Cholesterol is a complex theme, but is usually divided into ‘good’ cholesterol (HDL) and ‘bad’ cholesterol (LDL E VLDL). HDL helps remove excess LDL cholesterol from the bloodstream by transporting it to the liver to be eliminated from the body.
Fat fish can contribute to healthy HDL levels thanks to their high content of omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
“Fat fish can help increase HDL and maintain a healthy and clear blood flow through the arteries,” said cardiologist Rajesh S. Banker.
- Helps reduce triglycerides
Cholesterol is not the only fat in the blood that affects heart health. Triglycerides are a type of fat circulating in the bloodstream and are stored as energy in adipose tissue (fat). Although the body needs a certain amount of triglycerides to function normally, consistently high levels increase the risk of heart disease.
- Helps reduce chronic inflammation
Chronic inflammation damages the lining of blood vessels and feeds the stages of atherosclerosis, a narrowing of the arteries caused by plaque accumulation.
“ Systemic inflammation is a huge stress factor for the cardiovascular system and for health in general,” said Banker.
Omega-3 found in fat fish can help fight inflammation: “Quality fatty fish offer strong anti-inflammatory benefits that can stabilize the vascular system and reduce the risk of cardiac events”
- Helps maintain a healthy heart rate
The electrical system of your heart, known as the cardiac conduction system, is responsible for every heartbeat.
Regular consumption of fatty fish can help maintain electrical activity of the heart as well as other aspects of cardiovascular function
“ Omega-3 fatty acids contribute to normal electrical functioning of the heart and help blood vessels remain flexible and healthy,” explains Rick Snyder.