In honor of International Omega-3 Awareness Day, the third day of the third month of the year, it’s time to set the record straight about the wonder nutrient Omega-3s. The first research finding correlation between lower risk of heart disease and omega-3 fatty acids goes back to the 1970s when two Danish scientists discovered that Eskimos in Greenland had an extremely low rate of heart attacks—about one-tenth the U.S. rate—despite eating a diet high in fish, seal, and whale fat. Now 40 years later, researchers still agree that omega-3s play a key role in shrinking risk of coronary diseases.
However, there is a critical disclaimer to that statement. All omega-3s are not the same; only fatty acids from fish known as DHA and EPA are known to deliver a large heart benefit. The ALA acids found in plants such as flaxseed, walnuts, and canola oil have a shorter carbon chain that has to be converted to DHA and EPA by your body; and human bodies are not efficient at turning plant omega-3s into the fish kind.
Additional claims about omega-3s should be taken with a grain of salt. Studies have suggested that the EPA and DHA might help battle dementia, ADHD, and cancer. But there’s a problem. The research mostly looked at the improvement rates of these conditions among people who ate a lot of fish. The type of person who goes out of their way to eat fish several times per week is most likely doing other things to take care of their health; like eat less red meat and exercise more. This alone does not prove that omega-3s are responsible, but it could be the combination of fish consumption along with regular exercise.
Click here for more information on omega-3 polyunsaturated fatty acids.
Check out this list for some of the best heart healthy foods filled with fiber, protein, antioxidants and more!
Fresh Herbs: these flavor power-houses can make other foods even better for you because they can replace salt, fat, and cholesterol.
Black Beans: are filled with heart healthy nutrients such as folate, antioxidants, magnesium for lowering blood pressure, and fiber which helps control cholesterol and blood sugar
Red Wine: for those that consume alcohol, red wine may be the best choice; two antioxidants found in red wine can help raise levels of good cholesterol.
Salmon: one of the top best foods for heart health, salmon is rich in omega-3s which help lower the risk of sudden cardiac death. Tuna is another great option that is rich in omega-3s; albacore tuna contains the most out of other tuna varieties.
Extra Virgin Olive Oil: this oil, made from the first press of olives, is rich in heart healthy antioxidants that can help lower cholesterol. Add it to just about anything for a boost of flavor and help your heart at the same time!
Almonds: are full of vitamin E, fiber, and heart healthy fats that can help lower bad cholesterol. Just add a handful of slivered almost to vegetables, chicken, yogurt, and even desserts!
Soy Protein: edamame and tofu are both soy protein products that contain cholesterol lowering fiber that help you avoid a load of artery clogging saturated fat.
Oatmeal: oats in different forms can help boost your heart health by lowering levels of bad cholesterol. Plus, a warm bowl of oatmeal will fill you up for hours helping you curb snack cravings.
- Tasty Tip: swap oats for one-third of the flour in pancakes muffins and baked goods for a texturally unique breakfast or snack!
For more heart healthy tips, participate in one of these heart month online chats.
Saturated fats found mainly in meat and dairy products have garnered a bad reputation in the health industry for quite some time. A new analysis of published studies finds no clear connection between people’s intake of saturated fat and their risk of developing heart disease.
Research has previously shown that saturated fat can raise blood levels of “bad” LDL cholesterol, and this is a major risk factor for heart disease and stroke. Because of this relationship, experts have generally advised people to limit their intake of fatty meat, butter, and full-fat dairy.
In the new analysis, which combined the results of 21 previous studies, researchers found no clear evidence that higher saturated fat intakes led to higher risks of hear disease or stroke. These findings, published in the American Journal of Clinical Nutrition, may sound like good news for steak and dairy lovers, but a past American Heart Association president cautioned against “over interpreting” the results. These new analyses are not going to change recommendations to keep saturated fat intake in check.
Perhaps the best take-away from the new interpretations is heart health is moving away from focusing on single nutrients and more toward “dietary patterns.” For example, a “Mediterranean” diet described as one rich in whole grains, fish, and unsaturated fats from vegetable oil, may help lower the risk of heart disease and stroke. Opposed to a so-called “Western” diet high in red and processed meats, saturated fats, and sweets would not be good in promoting heart health.
Click here for more Fat Facts.
Chocolate is commonly known today as a rich and tasty treat and is often given as a gift on Valentine’s Day. The main ingredient cocoa, also known as the cacao bean, comes from the cacao tree is native to the Americas. It was originally found in the foothills of the Andes Mountains and the Amazon basin of South America.
Cultures throughout history have valued the cacao been for many reasons including: using it as a form of currency and recognizing the consumption of chocolate to be good for strength, health, faith, and passion. The St. Valentine’s Day tradition of sending chocolate was started because certain properties of chocolate were said to seduce your lover’s heart, but now science is reporting that chocolate may actually protect their heart!
Researchers today have discovered that chocolate contains oleic acid and mono-unsaturated fat, which is also found naturally in olive oil and is believed to raise good cholesterol levels. Chocolate also contains protein, riboflavin (also known as vitamin B2 which helps prevent skin lesions and increases red blood cell production), calcium, and iron.
In addition, chocolate has been found to contain flavanoids which are also found in fruits, vegetables, red wine, and tea; which all help boost the human immune system and prevent illness. Chocolate also contains anti-oxidants which help prevent or postpone damage to the body.
So this Valentine’s Day help your heart and don’t hesitant for grabbing another piece of chocolate!
Click here for more information on how chocolate may be good for the heart.
Having abnormal cholesterol levels can significantly increase your risk of heart attack or stroke. Abnormal levels of cholesterol are high levels of “bad” cholesterol (low-density lipoproteins), and/or low levels of “good” cholesterol (high-density lipoproteins). Taking control of your cholesterol can be done through exercising regularly and adhering to a low cholesterol diet.
One of the easiest ways to stick to a low cholesterol diet is to keep unhealthy foods out of your house. Simply grab a garbage bag, open the refrigerator and the pantry, and start tossing! Many of these unhealthy foods contain trans fats or saturated fats, and as of January 2006 the FDA ruled that all nutritional labels must include both saturated and trans fat content. The American Heart Association recommends that people get only 7% of their calories from saturated fat, and 1% from trans fat
Now start stocking up on heart-healthy oils and fats. Look for foods with polyunsaturated fats, found in nuts and seeds (also sunflower, peanut, and walnut oil) and monounsaturated fats, like olive, and canola oils, which are known to reduce the “bad” LDLs and increase “good” HDLs.
To chat with a doctor about cholesterol, sign up for the live chat at NorthShore HealthSystem on March 4, 2010 at 1PM.
If you are concerned about your cholesterol, check out this health check test at WebMD.com
Many adults in America suffer from high cholesterol, which is strongly associated with heart disease, and can lead to heart attack, stroke, and peripheral vascular disease (PVD). Some cholesterol is necessary because it is an important precursor to body’s production of Vitamin D. Fortunately, The American Heart Association says that consuming 25 to 50 grams of soy per day can help lower cholesterol.
Doctors say that consuming soy products such as tofu, soy butter, soy nuts, and soy milk could be beneficial in reducing low-density lipoproteins, or “bad cholesterol”. Here are some additional ways to sneak soy into your everyday diet. Green soybeans called edamame are found in the frozen food section can be heated in the microwave and enjoyed with a dash of salt. Plain or baked tofu can be found in a variety of flavors like spicy or sesame. Soymilk is usually available in plain, vanilla, and chocolate and can be consumed plain, or added it to cereal, oatmeal, shakes, and smoothies.
Enjoy soy carefully, however, if you completely eliminate regular milk products from your diet your body may develop lactose intolerance. Lactose intolerance is the inability to digest and absorb the sugar in milk, called lactose. Developmental lactose intolerance, the most common form of lactose intolerance, is caused by a decrease in the amount of lactose consumed in the body. Try adding soy into your diet while still consuming regular milk, yogurt, and cheese in order for your body to obtain soy’s benefits, while maintaining its ability to digest lactose.
For more information and some great heart healthy recipes, go to NorthShore.org.
A new study published in Clinical Immunology finds that there can be a potential link between high cholesterol and osteoporosis. According to recent reports, “Rita Effros, a professor of pathology at the David Geffen School of Medicine at UCLA, said she suspected the connection existed with the cell and tissue damage that came from exposure to fatty acids in cholesterol”.
The study focused on low-density lipoprotein (LDL) cholesterol, examining how high levels of oxidized LDL affected the bone and whether a T cell played a role in the process. Effros states, “both the resting and the activated T cells started churning out a chemical that stimulates cells whose sole purpose is to destroy bone”.
The next step will be exploring methods to control T cell response to oxidized LDL in an effort to develop immune-based approaches to prevent or slow bone loss, Effros says.
While exercise and medication can play a vital part in managing your cholesterol, diet is more than likely the most influential. Here’s a recipe that is full of flavor, but not the cholesterol.
Roasted Garlic Potatoes
There are two major forms of cholesterol: LDL (Low-density cholesterol) and HDL (High density cholesterol). These are the forms in which cholesterol travels in the blood. LDL is known as “bad cholesterol.” LDL’s have little protein and high levels of cholesterol. LDL is the main source of artery clogging plaque which can lead to heart disease. HDL in contrast is known as “good cholesterol. HDL’s have high levels of protein and minimal levels of cholesterol. In fact, HDL works to unclog the arteries and prevent heart disease. Read more
