Fatty Fish

Long-chain omega-3 fatty acids are abundant in fatty fish like salmon and mackerel. Omega-3 fatty acids improve heart health by raising "good" HDL cholesterol while also reducing inflammation and stroke risk.

Adults who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low "good" HDL levels, according to large 25-year research. Another major study found that eating tuna or other baked or broiled fish at least once a week reduced the risk of stroke by 27%. Keep in mind that steaming or stewing fish is the best way to prepare it. Fried fish, in fact, has been linked to an increased risk of heart disease and stroke. Fish is a key component of the Mediterranean diet, which has been widely researched for its heart-health benefits. Certain peptides contained in fish protein may also contribute to the heart-protective benefits of fish.