Omega-3: The Fast Track to a Heart-Healthy Diet
Coronary disease is a leading killer. Here’s one easy way to fend it off.
In 2004, the US FDA finally gave “qualified health claim” status to omega-3 fatty acids, confirming what nutritionists always knew: that omega-3 fatty acids—and omega-3 fish oils—could reduce the risk of coronary heart disease and address circulation problems. Those who eat the so-called Mediterranean-style diet, which stresses seafood and olive oil, and Inuits from the Arctic, who eat lots of fatty fish, have been found to have increased levels of good cholesterol, lower triglycerides, and less heart disease in general.
So let’s eat. Here’s a list of foods high in beneficial omega-3 acids and the right kind of fish oils. It’s a diverse collection, including not just fish but also herbs, fruits, and vegetables.
• Flax seeds
• Dried cloves
• Kiwi
• Lingonberries
• Walnuts
• Salmon
• Halibut
• Cod
• Cauliflower
• Cabbage
• Dried oregano
• Mustard seeds
• Brussel sprouts
• Cooked soybeans
One highly effective way of increasing your omega-3 intake is to enjoy a big slimy spoonful of cod liver oil every day. If, however, that doesn’t sound appetizing, simply try to integrate some of these foods into your diet, perhaps substituting fish for red meat whenever you eat out or trying salmon burgers at your next barbecue.
You can also take omega-3 supplements derived from various types of food sources and at various dosages. Drugstore.com alone offers 59 options, so there are lots to choose from. Check with your physician to see what he or she recommends and to find out if adding an omega-3 regimen to your daily diet can improve your heart health.
Read more on this topic:
Mayo Clinic Briefing
(http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil)
American Heart Association Briefing (http://www.americanheart.org/presenter.jhtml?identifier=4632)
