The 5 Best Types Of Seafood

grilled salmon with asparagus
Experts recommend eating fish for cardiovascular health, but if your only experience with fish so far has been fish sticks or fried fish, you might be wondering how and why to include fish in your strategy for eating well.

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In order to lower your cholesterol, aim to eat fish and seafood three to four times a week. The most recommended types include tuna, salmon, sardines, anchovies and shrimp.

You don’t have to get fancy; tuna — even canned — is perfectly fine. In fact, in one study published in the New England Journal of Medicine, people who ate 8 ounces or more of fish per week — mostly from canned tuna — lowered their risk of a having a fatal heart attack by 40 percent over those who didn’t eat fish regularly. But buy your tuna packed in water; when you drain oil-packed tuna, you also drain as much as one-quarter of the omega-3 fatty acids; draining water-packed tuna removes just 3 percent.

And don’t worry about the cholesterol in shellfish. When 18 men with normal cholesterol levels replaced the animal protein in their diet with protein from shellfish (oysters, clams, crabs, and mussels), their LDL (low-density lipoprotein)/HDL (high-density lipoprotein) ratios either dropped or remained the same, and their VLDL (very low-density lipoprotein), triglycerides, and total cholesterol dropped.