The Smart Fat in Fish: Omega-3s

Omega-3 fatty acids (omega-3s), especially those found in fish, have been linked to a decrease in blood clotting, abnormal heart rhythms, serum triglyceride levels, and normal blood pressures. If you don’t like fish, you might want to emphasize plant omega-3-rich foods, because humans can apparently convert a small amount of plant omega-3s into the omega-3s found in fish (DHA and EPA).  

Omega-3s are being added to all sorts of products these days—even fruit juice. You might be more apt to check out some of these products considering the strong evidence indicating that EPA and DHA omega-3s help protect your heart. EPA and DHA are the two omega-3s found in fish (DHA is also found in algae), whereas ALA is the omega-3 found in certain plant foods—ground flaxseed, canola oil, etc. 

Keep in mind that an 8-ounce glass of Tropicana Minute Maid Healthy Heart with Omega-3s contains 50 mg of EPA and DHA compared to 2,000 to 3,000 mg of omega-3s in a serving of salmon. 

Daily dark chocolate

You’ve heard of “death by chocolate”? How about heart-healthy benefits from dark chocolate instead? Regular consumption of small doses of dark chocolate may reduce inflammation in the body, suggests a recent Italian study. Dark chocolate contains high concentrations of antioxidant flavonoids (powerful phytochemicals).  

More research needs to be done, but recent studies (and they just keep coming) suggest that the antioxidant flavanols naturally in cacao (most likely to be found in cocoa that hasn’t been processed with alkali—and in dark chocolate) may confer the following health benefits:

• Reduce the risk of heart attack by almost 50% (in some cases).
• Decrease blood pressure and increase insulin sensitivity in healthy people.
• Improve arterial blood flow.