Omega Three Will Lower Your Risk Of A Heart Attack
Diet and exercise, exercise & diet, the message about a healthy heart always includes a path through diet & exercise. Let’s put exercise aside for now and focus on diet.
According to a new study from the Journal of the American Medical Association --the largest of its kind to measure the actual levels of omega-3 fatty acids in the participants' blood, eating fish, nuts, seeds and plants with omega-3 fatty acids may significantly lower your risk of dying from a heart attack.
LiveScience.com says the international research drew on a number of other studies from more than 45-thousand participants. It
found that higher circulating blood levels of omega-3 fatty acids were associated on average with a nearly 10 percent lower risk of a fatal heart attack.
The participants with the highest level of omega-3s in their blood had the greatest risk reduction --a more than 25 percent lower risk of having a fatal heart attack. So what exactly should we be eating? According to a list posted at WebMD there's no standard recommendation for how many omega-3s we need, but suggestions range from 500 to 1,000 milligrams (mg) daily. You can find more than 500 mg in a can of tuna or a few ounces of salmon.
WebMD suggests bringing this shopping list the next time you go to the supermarket.
Fish: Top Source of Omega-3 Fatty Acids
Look for seafood rich in omega-3s, such as:
- Halibut
- Herring
- Mackerel
- Oysters
- Salmon
- Sardines
- Trout
- Tuna (fresh)
Dairy and Juices Fortified With Omega-3s
You'll likely find the following foods fortified with omega-3 fatty acids:
- Eggs
- Margarine
- Milk
- Juice
- Soy milk
- Yogurt
Grains and Nuts With Omega-3s
Bread and pasta are some of the foods most commonly enriched with omega-3s. You'll also find them in whole foods like seeds and nuts. When shopping, look for omega-3s in:
- Bread
- Cereal
- Flaxseed
- Flour
- Pasta
- Peanut butter
- Oatmeal
- Pumpkin seeds
- Pizza, packaged
- Flour tortillas
- Walnuts
Fresh Produce With ALA Omega-3s
Vegetables, especially green leafy ones, are rich in ALA, one form of omega-3 fatty acids. Although ALA isn't as powerful as the other omega-3 fatty acids, DHA and EPA, these vegetables also have fiber and other nutrients, as well as omega-3s.
- Brussels sprouts
- Kale
- Mint
- Parsley
- Spinach
- Watercress
Oil With ALA Omega-3s
Oils can be a good source of ALA omega-3s, too, including:
- Canola oil
- Cod liver oil
- Flaxseed oil
- Mustard oil
- Soybean oil
- Walnut oil