Heart Healthy

by Deborah Orlick Levy, MS, RD

“Heart healthy” is likely a term you’ve heard before, whether it was in a magazine article you recently read or at the doctors office during a visit. Adopting a heart healthy lifestyle ranges from not smoking to exercising; from limiting processed foods to eating foods that are highly nutritious and packed with heart-protective nutrients.

Perhaps you’re reading this and thinking that you have already adopted a heart-healthy approach to eating. Even if you have, there may still be some surprises in store for you. Most people are aware that omega-3 fatty acids are important in cardiac health. The American Heart Association states that “omega-3 fatty acids benefit the heart of healthy people, and those at high risk of-or who have-cardiovascular disease” (www.heart.org). Most people believe that this means they either need to eat more fish or pop a fish oil supplement. However, not everyone is a fish lover and fish oil supplements can cause mild to severe gastrointestinal distress. In fact, I had a client who ended up in the emergency room with severe abdominal pain when she was on vacation in Florida because she began a fish oil vitamin regimen without discussing it with either her gastroenterologist or me first.

So, what else is there? The AHA also states that “research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).” (www.heart.org)

Omega-3 Rich Seeds

If you’re not a fish eater and you choose not to take fish oil pills, you should know about nutritionally packed, omega-3 rich flax seeds, chia seeds and hemp seeds. Don’t let their small size fool you, these seeds are nutritional powerhouses. 

In addition to being high in omega-3s, flax seeds are also a good source of fiber to improve bowel function. They also have the benefits of lignans, phytoestrogens which have been clinically shown to protect against hormone related cancers, such as breast, ovarian, prostate and uterine. 

Chia seeds are also an excellent source of omega-3s and even higher in fiber than flax seeds, which can help promote feelings of fullness. They contain high levels of antioxidants and are a good source of calcium and magnesium for bone health.

Both of these seeds contain high levels of omega-3s and contain their own unique health benefits. All of these nutritional treasures in one heaping tablespoon!

Hemp seeds are another omega-3 powerhouse. They are a rich source of magnesium and phosphorous to support bone health. But, what makes these tasty, little seeds unique is that they contain 10 grams of protein per serving. One serving provides a veritable fountain of essential nutrients

A heart-healthy life should be one filled with exercise and nutritious foods. These foods should be low in saturated fat, low in sodium and high in omega-3 fatty acids such as salmon, flax seeds, chia seeds, and hemp seeds. Try it..your heart will thank you!

About the Author: Deborah Orlick Levy, MS, RD, is a registered dietitian with a Masters Degree in Clinical Nutrition. For more than 20 years, Deborah has counseled individuals and families to manage their weight and various health concerns including weight loss, eating disorders, food allergies and sports nutrition. She creates individually tailored nutrition and lifestyle programs to meet their unique needs. Find out more: healthaboveall.net and follow @healthaboveall

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