1. Omega-3 is Heart Healthy
Omega-3 fatty acids have a number of beneficial effects in the body. These fatty acids are crucial to allowing the body to form blood clots and to regulate cholesterol levels and blood pressure. In doing so, they can help prevent hypertension, stroke and heart disease. You can find Omega-3 in certain vegetable seeds and in fish. There are two types of Omega-3 fatty acids--eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and alpha-linolenic acid (LNA) can be converted to Omega-3 fatty acid in the body. In order to be healthy, we are supposed to consume equal amounts of Omega-6 fatty acids, which are found in grains, and Omega-3s. Because processed foods and grain-fed animals provide us with so much Omega-6 fatty acids, most of us are unbalanced in this regard. This is why it is important to make an effort to eat Omega-3 rich foods.
2. Eat Fish, Soy, Seeds and Nuts
The American Heart Association recommends eating fatty fish like sardines, albacore tuna, lake trout or salmon twice a week because they contain lots of EPA and DHA. They also recommend eating soybean foods like tofu as well as canola, flaxseed, walnut or soybean oils because they contain LNA. You can also purchase flaxseed. When you grind them in a coffee grinder, they can be sprinkled in smoothies, cereals or bread mixes to increase LNA consumption and improve heart health. Walnuts are another food that is rich in Omega-3's.
3. American Heart Association Recommendations
The American Heart Association has different recommendations regarding Omega-3 consumption that vary according to a person's heart health. For example, they recommend fish about two times per week as well as eating foods high in LNA are for people with no documented heart disease. People with documented heart disease are advised to consume 1 gram of EPA plus DHA per day. They can meet this requirement by eating fatty fish or by taking a supplement. You can also get Omega-3 from beef if it is grass-fed rather than grain-fed. Grass-fed beef and dairy products from grass-fed beef are labeled as such. The American Heart Association recommends 2 to 4 grams of EPA plus DHA for people who need to lower their triglyceride levels; these should be taken as a supplement and under a physician's care.
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