Omega-3 Rich Foods
Benefit of Fish Oil
Eating heart healthy has many benefits but the main benefit of eating heart healthy is to naturally lower cholesterol. Incorporating daily consumption of omega-3 fatty acids helps slow down the growth of plaques throughout the arteries.
Over the years researchers have studied and tested omega-3 fatty acids and found eating foods high in omega-3 fatty acids help lower triglyceride levels by 25%-30%. Triglycerides are a type of fat in the bloodstream and eating foods with omega-3 fatty acids helps slow down the growth of plaques in the arteries and reduce inflammation throughout the body. Fatty acids that are not used up as energy are converted into triglycerides. Keeping your triglycerides low helps reduce the risk of heart disease.
Trans and saturated fatty acids are fats we all need to eat less of.
Are you aware that trans fatty acids are made through hydrogenation to solidify liquid oils? Trans fats are used to increase the shelf life of oils and are found in vegetable shortenings, some margarines, commercial pastries, fried foods, crackers, cookies and snack foods. Stocking up on groceries and making a game plan before you shop can help you fill your refrigerator and shelves with heart healthy foods so you can easily grab and go. Prepare heart healthy snacks to help you stay on course.
Changing your diet does not have to change your lifestyle. If you dine out often it can be a challenge to eat more heart healthy. It's not easy to pass up on bread and butter, fried foods such as french fries or fried appetizers, cheese, red meat and cream or whole milk with your coffee. These foods are high in saturated fat. Instead you can make healthier choices such as skipping spreading butter all over your bread and baked potato, ordering grilled or broiled high in omega-3 fish dishes such as salmon, halibut, sea bass, sardines, albacore, trout, herring, catfish, cod, shrimp or clams and requesting skim milk when ordering coffee. You can still enjoy eating out while making changes to your daily diet to live more heart healthy.
Ordering take out is so convenient but in the long run can easily rise your triglyceride levels to an all time high. Fast food such as Mcdonalds, BurgerKing and Wendy's usually have a high saturated and trans fat content and that is why fast food restaurants, by law, now have to supply nutrition facts to their customers. Did you know that a Double Quarter Pounder with cheese has 19 grams of saturated fat? If you must order take-out on the go instead order their Premium Grilled Chicken Classic Sandwich which only has 2 grams of saturated fat. You can always visit the fast food restaurant websites to view the nutrition facts so the next time you need to pick up dinner you can make heart healthier choices.
Additional foods high in omega-3 fatty acid are Flaxseed seeds/oil, Chia seeds, walnuts, spinach, and broccoli. I've added these to my daily diet and it was an easy adjustment. Here is a huge tip to easily add omega-3 fatty acid to your daily diet. I buy Flaxseed seeds by the bag. Each time I eat cereal, yogurt, oatmeal and salad at home, I pour a hefty teaspoon of Flaxseed seeds to each and doing so has helped me lower my cholesterol. Flaxseed seeds don't change the taste of these foods and I'm none the wiser.
If you're ready to start a lifestyle of eating more heart healthy and would like to learn more about fish taste, textures and the omega-3 fatty acid levels of fish, you can do so at Fish Taste & Textures. Taking the time to research is half the battle when making a lifestyle change and educating yourself will help you stay on course.