Benefits of Omega 3 Fatty Acids Towards Heart Health

What are the benefits of Omega 3 fatty acids towards heart health? To begin with, essential fatty acids are a class of polyunsaturated fatty acids that the human body needs for metabolic functioning; yet our body CANNOT  produce, therefore it has to be acquired from our daily food intake.

"Omega-3 fatty acids are a class of essential polyunsaturated fatty acids with the double bond in the third carbon position from the methyl terminal (hence the use of "3" in their description). Foods high in omega-3 fatty acids include salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed oil, and canola oil. Other foods that contain omega-3 fatty acids include shrimp, clams, light chunk tuna, catfish, cod, and spinach.

Scientific evidence is mounting that fish oil (predominantly omega-3 fatty acids) can reduce the risk of sudden cardiac death. Some scientists also believe that omega-3 fatty acids can improve one's blood lipid (cholesterol and triglyceride) levels and decrease the risk of coronary heart disease." - courtesy of MedicineNet.

Listed below are recommendations via MedicineNet to prevent heart attacks:-

• Eat whole, natural, and fresh foods.
• Eat five to ten servings of fruits and vegetables daily and eat more peas, beans, and nuts.
• Increase intake of omega-3 fatty acids by eating more fish, walnuts, flaxseed oil, and green leafy vegetables. An example of meeting the recommended intake of omega-3 fats is to eat 2 salmon portions a week or 1 gram of omega-3-fatty acid supplement daily.
• Drink water, tea, non-fat dairy and red wine (two drinks or less daily for men, one drink or less daily for women).
• Eat lean protein such as skinless poultry, fish, and lean cuts of red meat.
• Avoid trans-fats and limit intake of saturated fats. This means avoiding fried foods, hard margarine, commercial baked goods, and most packaged and processed snack foods, high fat dairy and processed meats such as bacon, sausage, and deli meats.
• Limit glycemic foods. Glycemic foods are those made with sugar and white flour, which increase blood sugar levels. Increased blood sugar levels stimulate the pancreas to release insulin. Chronically high insulin levels are believed to cause weight gain as well as atherosclerosis of the arteries.
• Exercise daily.

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