According to a scientific statement published by the American Heart Association in its journal Circulation, members of the association’s nutrition committee concluded that “omega-3 fatty acids have been shown in epidemiological and clinical trials to reduce the incidence of cardiovascular disease.” And studies have shown that eating a diet rich in omega-3s can help lower triglycerides.
The three major types of omega-3 fatty acids found in foods are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once ingested, the body converts ALA to EPA and DHA, the types that are more readily used by the body.
Unfortunately, it is estimated that the average American consumes only about 23 milligrams of omega-3 fatty acids per day. This is lower than the National Institutes of Health (NIH) recommendation that adults get at least 650 to 950 milligrams of EPA and DHA and 2.22 grams of ALA daily. Moreover, for adults with coronary heart disease, the American Heart Association (AHA) recommends getting 1 gram daily of EPA and DHA from an omega-3 fatty acid supplement (such as fish oils). And for those with high cholesterol levels, the AHA recommends getting 2 to 4 grams daily of EPA and DHA in the form of a fish oil supplement. For healthy adults, the AHA simply recommends eating fish at least twice a week.
Whether you're trying to prevent heart disease or simply improve your general health, you can go a long way toward bumping up your omega-3 consumption by adding just three foods to your diet: walnuts, flaxseed, and wild-caught salmon (such as chinook). A quarter cup (1 ounce) of walnuts contains about 2.3 grams of ALA; 1 tablespoon of flaxseed contains about 1.5 grams of ALA; and a 4-ounce piece of salmon contains about 1.5 grams of EPA and DHA.
Most commercial fish-oil capsules, however, only contain about 180 milligrams of EPA and 120 milligrams of DHA. (So, you’ll have to take a lot of them to meet the AHA guidelines). But there are prescription forms of fish oil available with higher amounts of these omega-3’s. Interestingly, a study published in The American Journal of Clinical Nutrition showed that omega-3 fatty acid levels in the blood rose equally whether subjects took fish oil capsules or ate fatty fish.
Besides salmon, other good marine sources of EPA and DHA include herring (both Atlantic and Pacific), anchovies, sardines, Atlantic halibut, bluefish, tuna, and Atlantic mackerel.
Besides flaxseed and walnuts, other good plant sources of ALA include flaxseed oil and dark-green vegetables such as purslane, broccoli, kale, and collards.
You should control your intake of potentially inflammatory omega-6 fatty acids, which are found mainly in grains and grain-fed beef and poultry, and in oils such as corn, safflower, and sesame. Though a healthy diet definitely includes some omega-6’s, the typical North American diet contains about eight times too many! This is certainly one of the reasons why heart disease and so many other inflammatory disorders are prevalent in this country.
Unfortunately, it is estimated that the average American consumes only about 23 milligrams of omega-3 fatty acids per day. This is lower than the National Institutes of Health (NIH) recommendation that adults get at least 650 to 950 milligrams of EPA and DHA and 2.22 grams of ALA daily. Moreover, for adults with coronary heart disease, the American Heart Association (AHA) recommends getting 1 gram daily of EPA and DHA from an omega-3 fatty acid supplement (such as fish oils). And for those with high cholesterol levels, the AHA recommends getting 2 to 4 grams daily of EPA and DHA in the form of a fish oil supplement. For healthy adults, the AHA simply recommends eating fish at least twice a week.
Whether you're trying to prevent heart disease or simply improve your general health, you can go a long way toward bumping up your omega-3 consumption by adding just three foods to your diet: walnuts, flaxseed, and wild-caught salmon (such as chinook). A quarter cup (1 ounce) of walnuts contains about 2.3 grams of ALA; 1 tablespoon of flaxseed contains about 1.5 grams of ALA; and a 4-ounce piece of salmon contains about 1.5 grams of EPA and DHA.
Most commercial fish-oil capsules, however, only contain about 180 milligrams of EPA and 120 milligrams of DHA. (So, you’ll have to take a lot of them to meet the AHA guidelines). But there are prescription forms of fish oil available with higher amounts of these omega-3’s. Interestingly, a study published in The American Journal of Clinical Nutrition showed that omega-3 fatty acid levels in the blood rose equally whether subjects took fish oil capsules or ate fatty fish.
Besides salmon, other good marine sources of EPA and DHA include herring (both Atlantic and Pacific), anchovies, sardines, Atlantic halibut, bluefish, tuna, and Atlantic mackerel.
Besides flaxseed and walnuts, other good plant sources of ALA include flaxseed oil and dark-green vegetables such as purslane, broccoli, kale, and collards.
You should control your intake of potentially inflammatory omega-6 fatty acids, which are found mainly in grains and grain-fed beef and poultry, and in oils such as corn, safflower, and sesame. Though a healthy diet definitely includes some omega-6’s, the typical North American diet contains about eight times too many! This is certainly one of the reasons why heart disease and so many other inflammatory disorders are prevalent in this country.
Posts
I'm from Georgia, moved to North Carolina by way of Florida. I've been in Charlotte for 14 years and love it. The recipes in my book Stir, Laugh, Repeat are all tested by "Food Testers" of which I now have 24. They try a dish and rate it from 1-10 with only those scoring at least an 8 making the book. My website is a holding place for my 2nd book Stir, Laugh, Repeat... Again. Please visit my site to find new recipes and tips. All recipes are easy, using common ingredients and according to my testers, great!
When I wrote my introduction about a year ago and a lot has happened since then. I now have 5 blog sites that keep me pretty busy. Two of my sites are dedicated to nothing but recipes. Martha's Recipe Cabinet holds recipes that will be included in one of my upcoming cookbooks. Martha's Kitchen Korner consists of recipes that are good but still need just a bit of work. On A Book and A Dish you will find my book reviews and the author's favorite recipe. Stir, Laugh, Repeat holds reviews written about my cookbook Stir, Laugh, Repeat and the site you are now on is the "mother" site for all of these. Here you will find cooking tips, simple recipes and updates for additions to the "offspring sites." So, enjoy!
0 comments:
Post a Comment