Who says we have to suffer...to live a healthy happy vibrant life?

Red wine and dark chocolate... might seem decadent...but these guilty pleasures also might help us live longer...and healthier lives. Red wine and dark chocolate definitely improve an evening..but they also contain resveratrol..which lowers blood sugar. Red wine is a great source of catechins..which boost protective HDL cholesterol. Green tea? Protects your brain..helps you live longer..and soothes your spirit.

Food for Thought, the blog, is about living the good life...a life we create with our thoughts and our choices...and having fun the whole while!

I say lets make the thoughts good ones..and let the choices be healthy...exciting...and delicious! Bon Appetit!

Friday, February 18, 2011

Take your Fish Oils..Your Heart Will Thank You

This is information that has the power to save lives. The EPA and DHA benefits from the heart cannot be overstated....taking at least 1000 mg combined EPA and DHA everyday is something I have recommended since I first learned of their heart benefits. I lost my dad to sudden cardiac death...and that happens to more than half a million families every year in the US alone. I would like to see those numbers drop, every one of those people leaves behind a family who will never be the same. This issue is the reason I became a nutrition educator.

Fish is an excellent source of protein and, unlike fatty meat products, it’s not high in saturated fat. Quite the opposite..fish provide the lifesaving long chain unsaturated fats that most people aren't getting. Yes, fish is a rich source of the most important omega-3 fatty acids EPA and DHA. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of, think family history...or who already  have cardiovascular disease. 

Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. An Italian study ( GISSI) showed that in men who had already had a heart attack fish oil supplements (840 mg EPA/DHA daily) reduced sudden cardiac death rates by 45%. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, protect against inflammation and lower blood pressure (slightly).

What you need to know...

The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids. 

The American Heart Association recommends that anyone who has heart disease get 1000 mg combined EPA and DHA (the Omega 3's in fish oils or fish) daily.

The American Heart Association recommends that anyone who needs to lower their triglycerides get 2000-4000 mg combined EPA and DHA daily.

Source: AHA Scientific Statement 

Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease


GISSI Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto miocardico. Lancet.1999; 354: 447–455

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