One of the most direct ways to help ensure a healthy heart, prevent high blood pressure, and reduce the risk of heart failure is to eat a nutritious and well-moderated diet.
First, take a step back and look for the obvious negative factors in your existing diet. For example, if your eating habits include regularly consuming large amounts of red meat, then you'd most likely benefit from replacing some of those entrees with fish.
Among the healthiest options is salmon, which has been shown to have a number of significant benefits for those concerned with heart health.
According to Mayo Clinic, eating one to two servings of fish each week may greatly reduce your risk of suffering a heart attack. This is largely due to the presence of omega-3 fatty acids, which have been shown to reduce inflammation throughout one's blood vessels as well as reduce the risk of heart disease. These omega-3s are a healthier alternative to the saturated fats that are found in red meat. The body can process omega-3s more easily, putting less strain on your system and still delivering the protein found in meals involving beef, pork, or even chicken.
Of course, eating salmon for its omega-3 fatty acids may not be enough if done improperly.
Avoid raising the fat or cholesterol content of your fish by frying it in oil; bake or grill it instead. The American Heart Association also points out that it's beneficial to consider the health effects of your seasonings as well. Try using natural seasonings such as lemon juice or herbs as opposed to packaged, high-sodium products for healthier fish meals.