Lower Cholesterol – Include rich sources of omega 3 fatty acids in your diet everyday.
The list of benefits associated with omega 3 fatty acids continues to grow. By increasing your intake of omega 3 fatty acids you’ll decrease triglycerides, reduce blood pressure, increase HDL cholesterol, reduce arterial wall inflammation, and the list goes on.
Here are a few steps you can take to increase your omega 3 intake:
1. Eat fish at least twice a week.
2. Add ground flaxseed to foods.
3. Take a fish oil or flaxseed oil supplement. (Discuss all supplements with your MD.)
4. Snack on nuts and seeds rich in omega 3’s, such as walnuts.
All the best,
Lisa Nelson RD
eNutritionServices
Reduce Brain Damage by Eating Fish
If you eat fish three or more times a week, studies find your risk of developing dementia and stroke to be reduced.
The Cardiovascular Health Study examined over 3600 participants over the age of 65. The study focused on “silent brain death”. Silent brain death occurs when small areas within the brain die due to lack of oxygen, but the individual shows no symptoms of this occurring. Individuals who eat fish regularly had a 26% reduction in silent brain death.
The protective benefit may be related to omega 3 fatty acids, specifically DHA and EPA. The results were seen when fish rich in omega 3 fatty acids, such as tuna and salmon. There was no positive benefit from eating fried fish, such as fish sticks made from fish low in omega 3’s.
On the plus side for those who dislike fish or won’t prepare it three times a week. Eating fish once a week reduced silent brain death 7%. Also, using a supplement to increase omega 3 fatty acids in your diet is an option.
Be sure to discuss all supplements with your MD!
All the best,
Lisa Nelson, RD
eNutritionServices
