Eating for Heart Health
We cannot manufacture these on our own, so we need to get them from the food we eat. Omega-3 fatty acids are commonly found in marine and plant oils. Here is a list of foods containing omega-3 fatty acids:
Almonds, walnuts and, flaxseed (ground) eaten raw or in recipes are a good way to get your daily dose of omega-3 fatty acids.
Oatmeal is also rich in omega-3 fatty acids; as well as magnesium; potassium; folate; niacin; calcium; soluble fiber. The less processed the oats, the better. Steel cut oats have the highest nutritional value where as instant oats the least. Oatmeal-and-raisin cookies are a heart healthy treat.
Black or Kidney beans contain omega-3 fatty acids as well as B-complex vitamins, folate, magnesium, calcium and fiber, plus niacin. These beans are great to add to soups and salads for extra flavor and heart-healthy nutrients.
Fish such as herring, halibut, sardines, tuna and salmon are excellent sources of omega-3 fatty acids. (Make sure to buy wild not farm-raised salmon.) American Heart Association suggests eating one or more of these fish at least twice a week.
Research shows, that besides heart disease, a diet high in omega-3 fatty acids can help with cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.
What is your favorite omega-3 fatty acids food?
Yours in Health,