Fatty fish
Studies in the 1970s showed that Greenland Eskimos had a lower rate of heart disease than did other individuals living in Greenland at the same time. Analysis of dietary differences between the groups showed that the Eskimos had lower intakes of saturated fat and much higher intakes of omega-3 fatty acids from fish, whale and seal.
Research since that time has supported the heart-healthy benefits of fish consumption. Other good sources of omega-3 fatty acids include flaxseed, walnuts, canola oil and soybean oil.
Omega-3 fatty acids are noted for their triglyceride-lowering effect, but they also help the heart in other ways such as reducing blood pressure, helping keep the heart in regular rhythm and reducing the formation of blood clots. In people who have already had heart attacks, fish oil significantly reduces the risk of sudden death.
Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. The heart benefits are linked only to baked or grilled fish, not fried fish or fish sandwiches. |
