In 2005, more than 652,000 people in the United States died from a heart attack--27 percent of the entire American population. Despite the improved awareness of heart disease and the risk factors that contribute to it, heart disease is still on the rise due to obesity, high blood pressure, diabetes, high cholesterol, sedentary living and cigarette smoking. Some of these risk factors like cigarette smoking are more difficult to control than others. However, making modest changes through your diet is the easiest way to reduce your chances of having a heart attack or stroke.
Omega-3 and Omega-6 Fatty Acids
One of the easiest ways to lower your risk for heart disease, especially if you enjoy fish, is to increase your daily intake of omega-3 and omega-6 fatty acid. Both omega-3 and omega-6 are considered essential fatty acids (EFA) because they're essential for proper body functioning, but they cannot be made by the body, so they must be eaten in food. The best choices for omega-3 and omega-6 (also called alpha liniolenic acid) is found in flax seed oil, soybean oil and canola oil. You can also find them in walnuts, beans, broccoli and dairy products.
Omega-3 Fatty Acids
Omega-3 fatty acids are typically found in two forms of marine life: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They're found in cold water, fatty fish like sardines, lake trout, albacore tuna, mackerel and salmon.
Other Benefits
Some of the latest research has found that the intakes of the certain essential fats can also lower triglycerides, improve insulin sensitivity and reduce your risk for obesity and coronary artery disease. These include (in grams per 100g) hemp seeds (7.0), pumpkin seeds (3.2), soybeans (1.2), olive oil (0.6) and herring (2.0).
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