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.

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

Pain in your legs can be caused by minor leg problems such as sore muscles. This type of pain commonly occurs during sports or recreational activities, and physical work-related projects. Leg problems can be minor or serious and can include symptoms such as: pain, swelling, cramps, numbness, tingling, weakness, or changes in temperature or color.

Older adults have an increased risk for leg problems because they lose muscle mass as they age. Children can always have leg problems for the same reasons as adults or for other reasons like overactivity or the rapid growth of bone and muscle.

More serious pain in your legs could be a problem with blood vessels, and a sign of a cardiovascular disease. Some of these include peripheral arterial disease, inflammation of a vein (phlebitis), or a blood clot (thrombophlebitis). A blood clot near the surface of the skin may cause only minor problems, while a clot in a deep vein may be more serious.

There are many other problems that cause leg pain, see WebMD’s article on leg pain not caused by injury.

To chat with a doctor about leg pain, sign up for NorthShore HealthSystem’s live chat on February 11, 2010 at 12 Noon (CT).

Several recent studies have shown that low vitamin D levels are tied to increased risk of heart attack and stroke. With statistics showing that three out of four Americans are not getting enough vitamin D in their diet, many people can benefit from taking this issue seriously.

One survey measured vitamin D levels from the same patients for up to 12 years. Compared to everyone in the study, the quarter with the lowest vitamin D levels had a 40% higher risk of dying from heart attacks, strokes, and other heart-related events.

The survey also delivered an additional variable that darker skinned people produce less vitamin D from sunlight than those with lighter skin tones; revealing that African-Americans are more likely than whites to die from heart attack, stroke, and other cardiovascular diseases.

In another recent study, conducted in order to examine the racial disparity in cardiovascular death, researchers analyzed data from a national health and nutrition survey that included more than 15,000 people; and found that African-Americans were 38% more likely to die from these heart-related events than non-Hispanic whites due to their lower vitamin D levels.

Vitamin D can be naturally produced by the human body with 10 to 15 minutes of direct sunlight exposure a few times a week; or it can be found in the following foods: butter, cheese, fortified milk and cereal, and margarine. The National Osteoporosis Foundation recommends that adults under 50 years old get 400 to 800 international units (IU) of vitamin D per day and that adults over the age of 50 get 800 to 1,000 IU. Darker skinned people may need even more.

For more information on heart healthy benefits of vitamin D, visit http://northshore.org

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.

Research presented at the American Heart Association’s Scientific Sessions 2009 suggests that If you eat fish to gain the heart-health benefits of its omega-3 fatty acids, baked or boiled fish is better than fried, salted or dried. The AHA writes:

• Baked or boiled fish is associated with more benefit from heart-healthy omega-3 fatty acids than fried, salted or dried fish.
• Caucasian, Japanese-American and Latino men may be more likely to get the health benefits of fish than African-American or Hawaiian men, perhaps because of how their fish is prepared or genetic predisposition.
• Omega-3s from plant sources such as soy may do more to improve women’s heart health than fish sources.

Overall, men who ate about 3.3 grams per day of omega-3 fatty acids had a 23 percent lower risk of cardiac death compared to those who ate 0.8 grams daily.

For full details of the study, visit the American Heart Association.

New research is suggesting that adding cocoa to one’s daily diet may be good for the heart. Spanish researchers put 42 men and women on a diet that included 40 grams of unsweetened cocoa powder (about 1.4 ounces) mixed with skim milk daily, or plain skim milk. After one month, those who drank the cocoa-flavored milk had lower levels of inflammatory markers associated with heart disease than those drinking the milk alone, states Health News. Read more

It’s no secret that men and women’s bodies function differently. Even when it comes to the same illnesses, the difference in sex can affect one’s body in many ways. Heart disease is the leading killer in women, but it is still perceived as something men struggle with more. Read more