Citizens Memorial Hospital | Vitality | Winter 2019

citizensmemorial.com 13 COMMUNITY TAGLINE HERE HEART HEALTH Feed your heart some fish It may seem fishy that something so simple could be so good for your heart. But eating fish, especially the fatty kind, just a couple of times a week reduces your risk of heart disease, heart failure, sudden cardiac death and stroke. Pretty impressive, right? For the most protection, the American Heart Association (AHA) advises eating two 3.5-ounce servings of nonfried fish—about ¾ cup of flaked fish—weekly. The AHA also suggests focusing on fatty fish like salmon, herring, lake trout, sardines and albacore tuna. Why fatty fish? It’s packed with omega-3 fatty acids, which studies show can help your heart several ways. They: » Protect against abnormal heart rhythms that can lead to sudden cardiac death. » Bring down triglyceride levels. » Slow the growth of fatty deposits that clog arteries. MAKE SMART SWAPS While two servings of fish weekly is the number to strive for, eating at least one per week still may benefit your heart, according to the AHA. That’s particularly true if the fish you eat replaces foods high in saturated fat, salt or sugar—for example, if you swap salmon for sausage. Finally: There is a catch when it comes to eating fish. Some types contain mercury, which may harm a developing baby’s brain and also be hazardous for young children. Consequently, if you’re pregnant or breastfeeding, it’s best to steer clear of fish likely to have high levels of mercury, such as swordfish, shark, king mackerel and tilefish. Young children shouldn’t eat these fish either. Fatty fish is packed with omega-3 fatty acids, which studies show can help your heart in several ways.