1. Get Down With Fish
Scientist and doctors alike agree that diets rich in fish oil help lower blood cholesterol levels. Omega-3s found in fatty fish lower the risk of heart attack by slowing the progression of plaque buildup in the arteries. It also slightly lowers blood pressure and reduces the risk of stroke. Fish oil thins the blood slightly, so in high doses, there is some risk for increased bleeding. Discuss this risk with your doctor before adding fish oil supplements to your diet.
2. Stay Up on Sources
Fish aren't the only source of omega-3s, which is good news for people concerned about environmental contamination. Although cold water fish like salmon and tuna are still some of the best places to get this heart healthy nutrient, walnuts, olive oil, canola oil, flaxseed oil and linseed oil make great substitutes.
3. It's the Real Thing
Scientist and doctors continue to debate whether fish oil supplements are a good substitute for the actual fish. For people who simply don't like the taste of fish, it's a good alternative. Adults need to consume fatty fish at least twice a week to get all the heart healthy benefits of omega-3s. As for supplements, four to six grams a day is the recommended dose for lowering cholesterol levels.
4. Fishy Facts
Most people who eat fish regularly often eat it in unhealthy ways. Fatty fish rolled in flour and deep fried isn't the answer. In order to reap the benefits of eating fatty fish, eat them baked, broiled or grilled. And forget about adding all that mayonnaise to your tuna salad. Mayonnaise is high in saturated fat and cholesterol, so using it to dress up your tuna sandwich defeats the purpose. Try your salmon grilled with a splash of lemon juice and eat your tuna mixed with veggies and a touch of olive oil to double your omega-3 intake. If you eat your tuna on whole-wheat bread instead of white, you've helped your heart even more.
5. Not Just a Fish Tale
It's a proven fact that fish oil does lower cholesterol. But fish oil alone won't get the job done. Whole grains, fruits and vegetables with fish twice a week or daily supplements work together to promote overall heart health. Add daily exercise and you've got a complete arsenal to fight off heart attack and stroke.
