Introduction
If you’re looking for ways to improve your heart health, you may want to consider adding more of this nutrient to your diet. According to a new study, this nutrient is the number one nutrient for your heart. Eating foods that are rich in this nutrient can help reduce your risk of heart disease and stroke. In this article, we’ll discuss what this nutrient is, why it’s so important for your heart health, and which foods you should be eating to get more of it. We’ll also provide some tips on how to incorporate this nutrient into your diet. So, if you’re looking to improve your heart health, read on to learn more about this nutrient and how to get more of it in your diet.
This Is the #1 Nutrient for Your Heart, Says New Study — Eat This Not That
A new study has revealed that the number one nutrient for your heart health is omega-3 fatty acids. Omega-3 fatty acids are found in foods such as salmon, mackerel, sardines, herring, anchovies, and walnuts. These fatty acids are essential for maintaining a healthy heart and reducing the risk of heart disease.
The study, which was conducted by researchers at the University of California, San Francisco, found that people who consumed higher amounts of omega-3 fatty acids had a lower risk of developing heart disease. The researchers also found that people who ate more omega-3 fatty acids had lower levels of bad cholesterol and higher levels of good cholesterol.
Omega-3 fatty acids are important for maintaining a healthy heart because they help reduce inflammation, which can lead to heart disease. They also help reduce the risk of stroke and other cardiovascular diseases. Additionally, omega-3 fatty acids can help reduce the risk of certain types of cancer.
If you want to increase your intake of omega-3 fatty acids, the best way to do so is to eat more fish. Salmon, mackerel, sardines, herring, and anchovies are all excellent sources of omega-3 fatty acids. Additionally, walnuts are a great source of omega-3 fatty acids. You can also take a supplement if you don’t eat enough fish.
Eating more omega-3 fatty acids is an easy way to improve your heart health. So, if you want to keep your heart healthy, make sure to include plenty of omega-3 fatty acids in your diet.
When you think of omega-3 fatty acids, the first thing that may come to mind is eating salmon.
But what if you don’t eat seafood?
A new research review has found that the major plant-based version of the nutrient, alpha-linolenic acid (ALA), can benefit heart health and reduce the risk of heart disease for those who don’t eat seafood.
In a comprehensive literature review, recently published in Advances in Nutrition, researchers found that consuming ALA in plant-based foods (like walnuts and flaxseeds) was associated with a 10% lower risk of cardiovascular a 20% reduced risk of fatal coronary heart disease.
Related: The #1 Best Juice to Drink Every Day, Says Science
For the review, researchers analyzed data from previous studies to see the effects of ALA on heart disease and risk factors like blood pressure and inflammation.
Previous research has linked omega-3s with a lower risk of heart disease—but this conclusion was based largely on evidence from marine-derived omega-3s. There was less evidence for the benefits of ALA.
Researchers found that ALA had beneficial effects on reducing total cholesterol and blood pressure and inflammation. This could help explain ALA’s benefits to heart health, according to Emilio Ros, emeritus investigator at Institut d’Investigacions Biomèdiques August Pi Sunyer, a research institution linked to Hospital Clínic of Barcelona and Barcelona University.
“We were able to find evidence supporting current dietary guidelines that ALA should provide about 0.6%-1% of total energy in a day, which is about 1.1 grams a day for women and 1.6 grams a day for men,” Ros said, “and can be incorporated into the diet with foods such as walnuts, flaxseeds, and cooking oils such as canola and soybean oils.”
These recommendations are equal to about 1/2 ounce of walnuts or just under one teaspoon of flaxseed oil.
Penny Kris-Etherton, Evan Pugh University Professor of Nutritional Sciences at Penn State, said the review suggests there are multiple ways of meeting the recommendations for omega-3 fatty acids.
“People may not want to eat seafood for a variety of reasons, but it’s still important for them to consume omega-3s to reduce the risk of heart disease and to promote overall health,” Kris-Etherton said. “Plant-based ALA in the form of walnuts or flaxseeds can also provide these benefits, especially when incorporated into a healthy diet rich in fruits, vegetables, and whole grains.”
For more on plant-based omega-3s, check out One Major Effect of Eating Walnuts.
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