Ways To Add More Heart-Healthy Omega-3 In Your Every Day Diet

Ask any doctor, and they will tell you that it’s always wise to take measures to stop a disease before it starts than treating it after it has occurred. This also applies for heart disease- the leading killer of people worldwide. To nip the problem in the bud or to prevent heart disease from developing, it’s important to know your risk factors (high blood pressure, high cholesterol, high blood sugar, smoking, obesity, family history, age) and work towards correcting the ones you can. While things like age and family history can't be altered, there are many lifestyle measures you can adopt to keep your heart strong, including eating right, exercising regularly, stopping smoking, reducing your alcohol intake, improving sleep, reducing stress, and keeping your weight in a healthy range.

Role of diet in keeping heart disease at bay:

Eating a healthy diet comprising whole grains, healthy fats, lean proteins and vegetables, omega-3s, while limiting intake of salt, sugar and saturated fat should be the main focus for everyone, no matter you have heart disease or not. It is equally important for cardiac patients to stay away from high-fat and processed foods.

Healthy fats — like omega-3 fatty acids — are at the center of a balanced diet. Eating foods loaded with omega-3 fatty acids are proven to reduce the risk of heart disease. It doesn’t just stop there, the benefits also include helping to prevent cancer, improving brain function and skin health, reducing asthma in kids, and more.

The importance of eating foods high in omega-3 fatty acids cannot be emphasized enough in view of the various health benefits packed into this fatty acid, making it important you are getting enough of it in your diet. The best sources of the omega-3 fatty acids include fish like tuna, mackerel, salmon, herring and sardines. But not everyone is a fish lover. For them, here are a few great sources of the heart-healthy omega-3s:

1.      Flax seed is a great source. To increase your intake of omega-3, you can sprinkle ground flax seed on a salad. You can also add flax seed to sauces, pancake batter, of course, after grinding. They can be used to improve digestive health, lower blood pressure and bad LDL cholesterol, thus help ward off heart disease.

2.      Chia seeds as well are rich in omega-3, besides being packed with protein and fiber. You can add ground chia seeds to your smoothie for your fill of omega-3.

3.      Some other good sources include soybeans, walnut butter (contains the most omega-3 in comparison to other nut butter options).

Before tweaking your diet, it’s advised that you consult with your doctor who can tailor a diet plan to your lifestyle and also help determine the amount of omega-3 you might need to get the health benefits you’re looking for.

The best way to deal with an out-of-hospital sudden cardiac arrest (SCA) scenario involving either a loved one or a stranger is by getting trained in the lifesaving CPR procedure. The procedure comprises chest compressions and rescue breaths. Proper application of the procedure can revive the life of an SCA victim. To sign up for a CPR class, contact CPR Memphis in TN at 901-438-4200.