17. Wild Salmon
Salmon and other fatty fish are full of omega-3 fatty acids. These fatty acids have been shown in studies to reduce blood pressure, lower the risk of an irregular heartbeat and reduce the buildup of plaque in the arteries (atherosclerosis). High blood pressure can lead to a heart attack, stroke or heart failure.
The American Heart Association recommends eating at least two 3.5-ounce servings of fish – preferably oily fish – per week as part of a heart-healthy diet. This helps lower your triglyceride levels, which are associated with high LDL (bad) cholesterol. Salmon also contains important levels of selenium, an antioxidant that helps protect the heart.
Farm-raised salmon may contain pesticides, insecticides and color-enhancing chemicals. Wild salmon eat other fish whereas farm-raised salmon are fed on other foods. Farmed salmon contains more omega-6 fatty acids than wild salmon, which can counteract the beneficial effects of the omega-3 fatty acids.
Therefore, eating wild salmon is a much healthier option. Wild salmon also offer better flavor and texture than farm-raised fish. Grilled, baked or broiled, salmon is a tasty fish. You can eat it in a salad, in a wrap, on a bagel or grill it in foil with some veggies. Salmon also pairs well with eggs in a scramble.