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

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