Sardines are a top source of marine-based omega-3 fatty acids, a special polyunsaturated fat shown to benefit the heart. Omega-3s also lower triglycerides (the fat in your blood) and slow formation of arterial plaque. You can eat them straight, in lemon-flavored olive oil, or with tomato sauce on seeded crackers. Or if you can’t stomach the idea of sardines, other good bets include albacore tuna, wild salmon, and trout. The USDA Dietary Guidelines recommend eight ounces of seafood per week, the amount associated with reduced cardiac deaths.
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