Including certain seafood in your regular diet can significantly benefit heart health. These five types of seafood are packed with essential nutrients, including omega-3 fatty acids, which play a crucial role in maintaining a healthy cardiovascular system.

Salmon

According to Very Well Health, salmon is rich in omega-3, particularly EPA and DHA, which can lower blood triglyceride levels, help maintain a stable heart rate, and reduce body inflammation. This fish also provides high-quality protein, vitamin D, B12, and potassium. These nutrients are essential for the heart and circulatory system. To preserve its nutritional value, prepare salmon steamed, pan-seared, or grilled instead of deep-frying.

Shrimp

Shrimp offers high protein and low saturated fat. It also contains selenium, iodine, vitamin B12, and astaxanthin, a natural antioxidant. It is best to eat shrimp boiled, steamed, or grilled, avoiding fried batter or sauces with excessive butter and cream.

Oysters

Oysters are rich in zinc, omega-3, vitamin B12, and iron, nutrients that support heart function, blood formation, and immune function. Oysters are also low in calories but high in protein, making them suitable for a balanced diet. Always consume cooked oysters to reduce the risk of bacterial or parasitic infections from raw seafood.

Crab

Crab meat contains lean protein, selenium, copper, and vitamin B12. These nutrients are involved in numerous metabolic activities and help protect cells from oxidative stress damage. Crab also has a low fat content when simply prepared. Individuals with high blood pressure or heart disease should limit crab dishes fried with salt, crab sauced with excessive butter, or many salty seasonings.

Crab contains many nutrients beneficial for heart health. Photo: Bui Thuy.

Herring

Herring is rich in omega-3, vitamin D, and selenium, supporting cardiovascular health and the immune system. Grilled, steamed, or lightly braised herring are preferred over pickled or smoked dishes, as they limit sodium intake.

For optimal heart health, aim for about two seafood meals per week. Reduce fish sauce and salty dipping sauces to avoid excessive sodium intake. Combine seafood with green vegetables, whole grains, and legumes to create a balanced, heart-beneficial meal.

Beyond diet, a holistic approach to heart health includes regular exercise, adequate sleep, and weight management. Physical activity supports circulation, improves blood pressure and cholesterol. Adequate sleep aids body recovery, limiting stress's impact on cardiovascular health.

Additionally, dedicate time to relaxation, avoid prolonged stress, refrain from smoking, and limit alcohol. Regular blood pressure, blood sugar, and blood lipid checks can detect abnormalities early, allowing for timely intervention.

Le Nguyen (Compiled)