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.
A new study shows that excessive caffeine intake may cause heart risks in individuals who do not follow a healthy diet. Read more
There are many heart healthy foods out there, and nuts are on this list. According to About.com, eating nuts significantly reduces the incidence of coronary artery disease. About.com states that it was concluded in an issue of Nutrition Reviews that, “based on this large amount of available data, eating an ounce of nuts more than five times a week can reduce the risk of coronary artery disease by an astounding 25 – 39%”.
Why are nuts so healthful? For one, they are filled with unsaturated fatty acids, and are low in saturated fatty acids. Saturated fatty acids are a large contributor in developing high cholesterol. Using unsaturated fatty acids in the diet is part of a cholesterol-lowering diet. Nuts also include vitamin E, folic acid and plant fiber.
For more information on cardiovascular care, visit NorthShore University HealthSystem’s cardiology department.
Trying to maintain a healthy diet can be tricky because it seems that what might be healthy at one point in our lives, might not be healthy for us later on. The onset of a low-carb lifestyle has made breads and starches the enemies, but such was not always the case. The same can be said for eggs.
Read more
It is no secret that sodium can have negative effects on the heart, affecting blood pressure readings the most. Recent news emphasizes this point by highlighting patients that are already on medication for the treatment of high blood pressure. A recent publication of the journal Hypertension shows the ways in which salt can be counterproductive to hypertension treatment.
Read more
Diets rich in red meat are often linked to heart disease. WebMD’s recently published article on sheds light on several questions about nutrition, red meat and heart disease.
Read more
This wonderful recipe comes from the American Heart Association, and can make a great appetizer. While traditional quesadillas might be filled with lots of cheese and grease, this is a heart healthy, veggie-filled alternative.
Nutrition continues to be the driving force for healthy living, especially when it comes to having a healthy heart. As a result, people are looking for food filled with the right nutrients to fight bad cholesterol and other conditions of the heart.
Read more
Breakfast is truly the most important meal of the day. Breakfast sets the foundation for our body’s ability to perform during the day. Breakfast provides the body with energy and wakes up the body’s metabolism. Unfortunately, breakfast is also the most commonly skipped meal of the day due to our hectic morning schedule. The Foodnetwork.com published an article that offers healthy and tasty breakfasts for those who are always on the go.
Read more
