Love Yourself : Heart Healthy Fats

The type of fat that has demonstrated heart-protective benefits is the omega 3 fatty acid. Several mechanisms explaining the cardioprotective effect have been suggested, including antiarrhythmic (keeps the heart beating normally), hypolipidemic (keeps fat in blood low), and antithrombotic (keeps blood flowing) roles. Fish is an important source of omega 3 in the American diet; however, vegetable sources, including grains and oils, offer an alternative source for those who are unable to regularly consume fish.

Americans currently get the bulk of their omega 3 from three key food groups: (1) meat, poultry and fish; (2) vegetable oils and salad dressings; and (3) grain products. Certain species of fatty cold-water fish, such as mackerel, herring and salmon, are good sources. Plant sources of omega 3 include some legumes, such as soy and pinto beans, along with nuts and seeds, especially walnuts and flax.

As of yet the United States has not officially set guidelines for amount of consumption but several international guidelines have been published and most Americans fall short. You could start by eating one or two fish meals per week, with portions of two ounces, much smaller than the average American serving. However, if you only eat haddock or less fatty fish, the portion size can be as much as nine to 12 ounces... {Read Entire Article Here}

The Cholesterol Friendly Benefits of Walnuts

Walnuts are not only good for cooking, but they may help your heart.

The Food and Drug Administration (FDA), recognizing the cholesterol-lowering properties of walnuts, accepted a petition filed by the California Walnut Commission in March 2004 to list the health claim that walnuts can aid in reducing cholesterol levels.

Through many studies performed by various research institutions all over the world, the benefits of walnuts have been elucidated. Not only has the consumption of walnuts proven beneficial in lowering cholesterol levels, they have been also noted to reduce the risk of heart disease and inflammation... {Read This Article at About.com}

Potential Benefits of Flax in Fighting Heart-Disease

Around 42% of flaxseed's calories come from total fat. This total fat is comprised of a mix of different fatty acids: 73% polyunsaturated fat, 18% monounsaturated fat and only 9% saturated fat. What makes this so beneficial to heart health is that the majority of the polyunsaturated fat contained in flax is in the form of alpha-linolenic acid (ALA). ALA is an essential fatty acid (meaning the human body cannot create this fat from others and must get it from foods) and a precursor to the heart-disease fighting long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Flaxseed is the richest source of ALA in the North American diet and has many potential heart-disease fighting benefits:

Reduces blood triglyceride values.
Neutral effect on the good cholesterol, HDL.
Reduces blood pressure.
Reduces platelet aggregation (clot formation) within arterial lining.
Reduces inflammatory response.
May protect against stroke.

In addition to being the best plant source for the essential fatty acids, flaxseed is also an excellent source of soluble (viscous) and insoluble fibers, lignans (a phytoestrogen found to help protect against certain cancers), high quality protein and potassium. Because of the soluble fiber component in flaxseed, various researchers have also revealed that flax can modestly reduce both total and LDL (bad) cholesterol values... {Read the Entire Article Here}


Table of Low Carb Heart Healthy Foods Flax Council Tool: Heart disease risk calculator - MayoClinic.com Go Red For Women Love Your Heart Avocados and Your Heart Avocado Recipes American Heart Association ARA Resources Dobie Muffins (very moist flax muffin, with a texture similar to fluffy wheat bread ~ induction friendly and heart healthy!)