These 5 fish varieties may help heart patients keep bad cholesterol under control

Changing eating habits and reduced physical activity are pushing up bad cholesterol cases, but certain omega-3 rich fish can help keep the heart healthy and blood vessels clear.

Changing eating habits combined with a steady drop in physical activity are causing bad cholesterol, or harmful fat, to build up in more and more people. When this harmful fat collects in blood vessels, it raises the risk of serious conditions like heart attacks and strokes. Medical experts say certain fish rich in omega-3 fatty acids can be very effective at keeping the heart healthy and clearing out blood vessels. Non-vegetarians can strengthen their heart health by adding these 5 fish varieties to their diet. Here is a detailed look at each of them and their benefits.

Salmon: the most trusted choice for the heart
Salmon is considered the best fish for heart health. It is a storehouse of omega-3 fatty acids and rapidly lowers triglyceride levels in the body. It also plays an important role in reducing inflammation in blood vessels and keeping blood circulation smooth.

Hilsa: a favourite in Bengal and the Telugu states
Hilsa is a fish greatly loved by people in the Bengali and Telugu states. It contains a good amount of healthy fat, or HDL, which dissolves bad cholesterol present in the blood and carries it to the liver. Eating this fish also significantly reduces the risk of fat clots forming in the arteries that carry blood to the heart.

Sardine: low cost, big benefits
Sardines are very small in size and are available in the market at a very low price, but their benefits for the heart are anything but small. Along with omega-3, they are also rich in vitamin D, calcium and choline. Eating sardines helps keep the heart rate under control and also makes it easier to bring down high blood pressure.

Mackerel, known in India as bangda
Mackerel is popularly known in India as bangda. The antioxidants and essential fatty acids present in it help maintain the flexibility of the arteries. This considerably lowers the risk of heart disease as a person grows older.

Tuna: also good for those trying to lose weight
Being rich in protein and low in calories, tuna is considered one of the best dishes for people who want to lose weight. The nutrients present in it prevent excess fat from building up in the blood. They strengthen the heart muscles and also help protect the body from heart-related infections.

What this means for you
Impact:

• People dealing with heart trouble or high blood pressure get a simple, budget-friendly dietary option, especially with cheaper fish like sardines.
• Non-vegetarians can work salmon, hilsa, sardines, mackerel or tuna into their weekly meals as a step toward lowering bad cholesterol and reducing heart attack risk.

Questions & Answers

1. Which 5 fish help lower cholesterol?
Salmon, hilsa, sardines, mackerel (bangda) and tuna are the five fish considered helpful in lowering bad cholesterol.

2. How is salmon good for the heart?
Salmon is rich in omega-3 fatty acids, which lower triglycerides, reduce inflammation in blood vessels and improve blood circulation.

3. In which states is hilsa most popular?
Hilsa is a fish greatly loved by people in the Bengali and Telugu states.

4. What nutrients does sardine contain?
Sardines are rich in omega-3 along with vitamin D, calcium and choline.

5. What is mackerel called in India?
Mackerel is popularly known in India as bangda.

6. How does tuna help with weight loss?
Tuna is high in protein and low in calories, making it a good dish for people trying to lose weight.

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