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Week 13

Health Tip Of The Week...

Heart Healthy Guidelines
The American Heart Association says to attain "ideal" heart health you must have never smoked or not smoked for 1+ years, eat a healthy diet, get 150+ minutes of moderate or 75+ minutes of vigorous exercise/week, have a body-mass index of less than 25,  keep total cholesterol under 200, blood pressure under 120/80 and fasting blood sugar below 100.

More Health Benefits From Omega-3 Fatty Acids

Studies show that a diet rich in omega-3 fatty acids helps lower triglycerides and increase HDL cholesterol (good cholesterol).  They may also act to prevent  blood from clotting. Other studies also suggest that these fatty acids may help lower high blood pressure.
New research, published in the March 22, 2010 issue of the Journal of the American Medical Association, found that omega-3 fatty acids have another beneficial effects in addition to the well-known effect of helping to maintain a healthy heart.
Earlier research by the American Heart Association and published as a 2002 scientific statement in the journal Circulation, concluded that consuming omega-3 fatty acids in fish or supplements "significantly reduces subsequent cardiac and all-cause mortality."  The fish most often cited are salmon, herring and sardines.
Last week's JAMA study found that patients with high levels of omega-3 fatty acids in their blood experienced a slowing of the shortening of their telomeres, indicating that the fatty acids help to slow the aging process.
John LaPuma, a physician and nutrition expert and author of ChefMD's Big Book of Culinary Medicine said, "The best data are in fish rather than supplements, but the data for supplements are better than they were five years ago…and…there is very little good evidence for the omega-3s from flax and walnuts, but these foods have other benefits like flax meal is an important part of lowering LDL or bad cholesterol."

The Bottom Line…The Bottom Line…The Bottom Line…

To make sure you have ad adequate supply of omega-3 fatty acids in your diet, adding fish is a good start.  While all fish have omega-3's, they are found in the highest concentration in salmon, sardines, herring and mackeral.  Other food sources of omega-3's include walnuts, flaxseeds and pumpkin seeds as well as soybeans and soybean products and oils derived from these products.  Obviously a good omega-3 supplement could also contribute to a heart healthy and long life.

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