How Seafood Protects Your Heart
February is American Heart Month, and it's a great reminder to focus on how we can take care of our hearts through healthy eating. At Pride of Bristol Bay, we’re all about providing seafood that not only tastes amazing but also supports your heart health. Despite all the education around heart health, heart disease is still the leading cause of death in the U.S. That’s why it’s more important than ever to make smart choices when it comes to food.
One of those smart choices? Seafood. Specifically, wild-caught fish like salmon. Wild salmon, in particular, is loaded with omega-3 fatty acids (the good fats!) that can help lower triglycerides, a type of fat in your blood that, when too high, increases your risk of heart disease.
In this post, we’ll dive into which seafood is best for your heart, why omega-3s are so important, and how often you should eat wild seafood to get the most benefits.
What Seafood is Best for Heart Health?
When it comes to heart health, fatty fish are your best friend. Wild-caught options like Alaskan salmon, sustainably caught tuna, mackerel, herring, and some types of trout are all packed with omega-3s. Omega-3s are stored in the fat tissue of these fish, so the fattier fish are generally the best sources.
Wild salmon is a top pick because it’s full of healthy fats and low in harmful ones compared to farmed salmon. Plus, it doesn’t contain added dyes or chemicals that are often found in farmed fish.
While omega-3s are the main reason seafood is great for your heart, it also supports your immune system and overall health.
What Do Omega-3 Fatty Acids Do?
Omega-3 fatty acids do a lot for your body, especially your heart. Here’s how they help:
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Lower triglycerides: High levels of triglycerides in your blood can increase the risk of heart disease.
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Support a regular heartbeat: Omega-3s help keep your heart’s rhythm steady, reducing the risk of arrhythmias (irregular heartbeats).
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Prevent plaque buildup: Omega-3s help keep your arteries clear, lowering the risk of atherosclerosis (plaque buildup in the arteries).
Healthy blood vessels are key for getting oxygen-rich blood to the rest of your body, and omega-3s play a big role in keeping them in good shape. Plus, studies suggest that getting omega-3s from food is more effective than taking supplements.
Even leaner seafood, like Pacific cod or shrimp, can be part of a heart-healthy diet. They don’t have as many omega-3s as fatty fish like salmon or halibut, but they’re still packed with protein and other nutrients.
How Often Should You Eat Seafood for Heart Health?
The American Heart Association recommends eating at least two servings of fatty fish each week. A serving is usually 3.5 ounces of cooked fish (about ¾ cup of flaked fish).
At Pride of Bristol Bay, you can order our wild caught sockeye salmon in portion or fillet cuts in 10 or 20 lb. increments. Making it easy to stock up on salmon and have it available each week!
You can also get creative by making soups or broths using fish heads or bones. Just like bone broth, fish stock is rich in nutrients, and it’s easy to make using wild Alaskan salmon heads or halibut bones.
The Bottom Line
Adding wild seafood to your diet is a tasty and easy way to protect your heart. By choosing high-quality, sustainably sourced options like wild salmon, you’re giving your body the best chance to stay healthy. So go ahead, enjoy a delicious fish dinner, and take care of your heart—one bite at a time!
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