Heart Healthy Foods (Cont.)

Other Heart Healthy Foods

Omega-3 Fatty Acids
Omega-3 fatty acids are a type of fat found in fish oil and certain plants and nut oils. There are three general types of omega-3 fatty acids in foods:
 
Both EPA and DHA are found in oily types of fish, such as salmon, tuna, trout, herring, sardines, and mackerel.
 
ALA is an omega-3 fatty acid found in plants and nuts such as:
 
  • Flaxseed
  • Soybeans
  • Walnuts
  • Certain dark leafy greens.
     
ALA is also found in certain oils, including:
 
Fatty fish high in DHA and EPA, along with fish oil supplements, have been shown to lower the risk for heart disease and sudden death from heart disease. They have also been shown to:
 
  • Lower triglycerides, a type of fat in the bloodstream
  • Decrease the risk of arrhythmias (irregular heart rhythms), which can lead to sudden death
  • Decrease blood clots
  • Lower blood pressure
  • Improve the health of arteries.
     
(Click Fish Oil and Heart Disease for more information.)
 
Foods high in ALA omega-3 fatty acids may help reduce deaths from heart disease, but to a much lesser extent than fish oil. At this point, heart disease research scientists are continuing to study the effects of this type of omega-3 fatty acid on heart disease. In the meantime, it is recommended that people use these heart healthy foods regularly in their diet.
(Heart Healthy Foods Continued: Page 4)
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Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD