As a registered dietitian nutritionist, I'm often asked about the best foods for heart health. When it comes to maintaining a healthy cardiovascular system, few foods pack as powerful a nutritional punch as wild-caught seafood.
The American Heart Association recommends eating fish at least twice per week, and for good reason. Fish, especially fatty fish from cold waters, are rich in omega-3 fatty acids EPA and DHA, which have been shown to reduce inflammation, lower blood pressure, decrease triglycerides, and reduce the risk of irregular heartbeat.
A few of my favorites are…
Wild Alaskan Salmon: The Cardiovascular Champion
Wild Alaskan salmon of all kinds stand out as one of nature's most perfect heart-healthy foods. Just one serving of wild salmon provides more than your daily requirement of omega-3s. The deep red color of wild salmon comes from astaxanthin, a powerful antioxidant that provides additional cardiovascular benefits. You’ll notice this striking color in our Wild Alaskan Sockeye Salmon ❤️
Wild Alaskan Sablefish: The Hidden Gem
Often called "black cod," sablefish is a luxurious fish that rivals salmon in its omega-3 content. This buttery fish offers:
- One of the highest concentrations of omega-3s of any white-fleshed fish
- High levels of vitamin B12, essential for heart health
- Rich amounts of selenium, an important antioxidant
- A tender, melt-in-your-mouth texture that makes healthy eating at home, feel like you’re in a Michelin star restaurant
Wild Albacore Tuna: Convenience Meets Heart Happiness
Our premium wild-caught albacore tuna is vastly different from conventional canned varieties. Our albacore is pole and line caught off the coast of Oregon and is canned in its own oils - no water or oil added!
It is a:
- High-quality protein
- Provides significant omega-3 content
- So convenient for quick, heart-healthy meals
- Is such high quality we bet you’ll never go back to any other brand of tuna! We kind of have a cult-like following with this product…
In general, when choosing seafood specifically for heart health reasons, consider these tips:
1. Always choose wild over farmed
2. Look for fish from clean, cold, American waters
3. Select seafood that's sustainably caught
4. Opt for flash-frozen fish to preserve nutrients
Great Preparation Tips for Healthy Cooking
- Avoid deep frying, which can add unnecessary saturated fats
- Try gentle cooking methods like baking, broiling, or grilling
- Use heart-healthy oils like olive oil for light heat preparation or cold-pressed organic canola or grapeseed or avocado oil for higher heat preparations
- Season with herbs and spices instead of excessive salt
Check out all of our amazing recipes here!
Incorporating wild-caught seafood into your diet is one of the most delicious ways to support heart health. The key is choosing high-quality sources and preparing them in ways that preserve their natural benefits. By selecting premium wild-caught options (hello Premier Catch) you're not just making a choice for better flavor – you're making an investment in your heart health.
Seafood is an excellent addition to a heart-healthy diet, and it should be part of an overall balanced eating plan that includes plenty of vegetables, fruits, whole grains, and other healthy proteins!
