Omega-3 Fatty Acids (cont.)

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Recommendations to prevent heart attacks

  • Eat whole, natural, and fresh foods.
  • Eat five to ten servings of fruits and vegetables daily and eat more peas, beans, and nuts.
  • Increase intake of omega-3 fatty acids by eating more fish, walnuts, flaxseed oil, and green leafy vegetables. An example of meeting the recommended intake of omega-3 fats is to eat 2 salmon portions a week or 1 gram of omega-3-fatty acid supplement daily.
  • Drink water, tea, non-fat dairy and red wine (two drinks or less daily for men, one drink or less daily for women).
  • Eat lean protein such as skinless poultry, fish, and lean cuts of red meat.
  • Avoid trans-fats and limit intake of saturated fats. This means avoiding fried foods, hard margarine, commercial baked goods, and most packaged and processed snack foods, high fat dairy and processed meats such as bacon, sausage, and deli meats.
  • Limit glycemic foods. Glycemic foods are those made with sugar and white flour, which increase blood sugar levels. Increased blood sugar levels stimulate the pancreas to release insulin. Chronically high insulin levels are believed to cause weight gain as well as atherosclerosis of the arteries.
  • Exercise daily.

Medically reviewed by James Rotchford, MD; Board Certified Preventive Medicine with subspecialty in Public Health and General Preventive Medicine

REFERENCE:

"Fish oil and marine omega-3 fatty acids"
uptodate.com

America Heart Association, “Meet the Fats”
http://www.heart.org/idc/groups/heart-public/@wcm/@global/documents/downloadable/ucm_305572.pdf


Medically Reviewed by a Doctor on 1/17/2014