Americans are told time and time again to make sure they include Omega-3 rich foods in their diet in order to support heart health, but are they listening?
According to the American Heart Association’s (AHA) Strategic Impact Goal Through 2020 and Beyond, Americans should be consuming fish and omega-3 fatty acids because this may help reduce cardiovascular disease (CVD) risk. Specifically, the AHA recommends that people incorporate oily fish into their meals at least twice each week.
“It’s important to grasp that there needs to be a balance in the omega-3 and omega-6,” says Manish Bansal, MD, a pharmacist specializing in cardiovascular health. “The imbalance in these 2 ratios over time has resulted in increasing rates of cardiovascular disease and inflammatory disorders.”
Omega-6 has been implicated in inflammation, and inflammation is widely considered to be the basis of all disease. Unfortunately, the typical American diet includes many foods loaded with omega-6s. This is primarily due to the fact that most processed foods exist in practically all foods that are commercially prepared. While this can’t be avoided, increasing intake in omega-3s can help restore a healthier balance.
“If the patients can further implement a diet rich in omega 3 fatty acids; the antioxidant properties can truly be protective,” Dr. Bansal advises.
Foods rich in Omega-3 can be found everywhere. By category, foods rich in Omega-3 include:
Seafood
Halibut
Herring
Mackerel
Oysters
Fresh tuna
Sardines
Salmon
Trout
Fortified Dairy and Juices
Eggs
Milk
Juice
Margarine
Soy milk
Yogurt
Grains and Nuts
Bread
Cereal
Flaxseed
Pasta
Flour
Peanut butter
Oatmeal
Pumpkin seeds
Tortillas (flour)
Walnuts
Realistically, however, not everyone has the time or the interest in micromanaging their meals to ensure proper levels of Omega-3 consumption. One study, published in Nutrition Journal, concluded that more Omega-3 dietary supplementation is needed – especially among women and adolescents. Daily intake has increased greatly over the last 20 years, but does not meet established targets. Luckily, those people can pick up omega-3 supplements at their local pharmacy or even online from a pharmacy website.
Bread
Cereal
Flaxseed
Pasta
Flour
Peanut butter
Oatmeal
Pumpkin seeds
Tortillas (flour)
Walnuts
Realistically, however, not everyone has the time or the interest in micromanaging their meals to ensure proper levels of Omega-3 consumption. One study, published in Nutrition Journal, concluded that more Omega-3 dietary supplementation is needed – especially among women and adolescents. Daily intake has increased greatly over the last 20 years, but does not meet established targets. Luckily, those people can pick up omega-3 supplements at their local pharmacy or even online from a pharmacy website.
