5. Fatty Fish and Fish Oil
Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.
In one study in 324 people, eating salmon three times a week for eight weeks significantly decreased diastolic blood pressure (21Trusted Source).
Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.
Additionally, each 3.5-ounce (100-gram) decrease in weekly fish consumption was associated with a 19% higher likelihood of having one additional risk factor for heart disease, such as high blood pressure, diabetes or obesity (22Trusted Source).
If you don’t eat much seafood, fish oil is another option for getting your daily dose of omega-3 fatty acids.
Other omega-3 supplements like krill oil or algal oil are popular alternatives.