Omega-3'S & Heart Health

Omega-3 fatty acids are essential polyunsaturated fatty acids, which means they must be consumed through the diet because our body cannot make them on its own.

RECOMMENDATIONS:

• The American Heart Association (AHA) recommends eating 2 servings of fish (particularly fatty fish) per week.

• A serving is 3 ounces cooked or about ¾ cup of flaked fish. Fatty fish like anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass, and cobia are high in omega-3 fatty acids. 

• The AHA also recommends eating plant-derived omega-3 fatty acids such as tofu, soybeans, walnuts, avocados, flaxseeds, chia seeds, and green leafy vegetables

BENEFITS

Research has shown that consumption of omega-3 fatty acids can reduce your risk of heart disease and stroke.

• Decrease triglyceride levels

•  Lower blood pressure 

• Slightly reduce blood clotting

•  Decrease your risk of heart failure

•  Reduce irregular heartbeats omega 3-s

•  Improve brain health and cognition; may prevent Alzheimer's disease. 

• Improve eye health and fight inflammation

MEAL IDEAS

Incorporate these into your weekly meals for a simple way to boost heart health and increase omega 3-s in your diet! 

• Chia seed pudding 

• Salmon and avocado salad

• Kale and white bean soup 

• A handful of walnuts & dried fruit 

• Tuna salad with low-fat mayo

• Flaxseed granola parfait