THE FOODIST / THE YEAR OF EATING BETTER (YES, WE CAN, Part 5) OMEGA-3

Popular foods rich in Omega-3 fatty acids

In a recent post on www.healthline.com Rachael Link (see bio at end of post) researched and wrote that heart disease accounts for nearly one-third of all deaths worldwide.  In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease, said Ms. Link.

She lists foods that we all should be eating to maximize heart health because diet plays such a major role in lowering risks of heart disease.   PillartoPost.org will share her healthy and common sense findings now through Spring most Thursdays.

ABOUT THE AUTHOR. Rachael Link is a registered dietitian based in New York City. She earned her undergraduate degree in Missouri and completed her Master's degree at New York University. She is passionate about plant-based nutrition and achieving better health by balancing her time between the kitchen and the gym. She is a diet expert with Healthline.com and also enjoys sharing healthy recipes and nutrition tips on her excellent blog called Nutrimental.

5. Fatty Fish and Fish Oil

Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.

In one study in 324 people, eating salmon three times a week for eight weeks significantly decreased diastolic blood pressure.

Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.

Additionally, each 3.5-ounce (100-gram) decrease in weekly fish consumption was associated with a 19% higher likelihood of having one additional risk factor for heart disease, such as high blood pressure, diabetes or obesity.

If you don’t eat much seafood, fish oil is another option for getting your daily dose of omega-3 fatty acids.

Fish oil supplements have been shown to reduce blood triglycerides, improve arterial function and decrease blood pressure.

Other omega-3 supplements like krill oil or algal oil are popular alternatives.

SUMMARY

Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides and cholesterol.