What can high-omega-3 foods do for you?
- Reduce inflammation throughout your body
- Keep your blood from clotting excessively
- Maintain the fluidity of your cell membranes
- lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
- decrease platelet aggregation, preventing excessive blood clotting
- inhibit thickening of the arteries by decreasing endothelial cells’ production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
- increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
- reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
- reduce the risk of becoming obese and improve the body’s ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
- help prevent cancer cell growth
What conditions or symptoms indicate a need for more high-omega-3 foods?
- Cardiovascular Disease
- Type 2 Diabetes
- Dry, itchy skin
- Brittle hair and nails
- Inability to concentrate
- Joint pain
Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.
Packed with omega-3 fatty acids, salmon is one of the healthiest seafood options out there! This flavorful fish may reduce high blood pressure, as well as inflammation that could lead to a heart attack.
Here is a great meal idea designed to help your heart! Aside from the benefits of salmon, the salmon salad recipe below is laid atop a bed of spinach, a powerhouse veggie loaded with potassium – which is a mineral that can act as a defense against hypertension (high blood pressure) – and lutein, an antioxidant carotenoid that may prevent or reduce atherosclerosis (hardening of the arteries, which leads to heart attack).
Finally, whole grain bread adds fiber – which plays a role in regulating blood pressure and heart health. Now that’s a mouthful!
Ingredients (2 sandwiches)
- 1 can, cooked salmon
- 1/2 cup 2% plain Greek yogurt
- 1 small garlic clove or pinch of garlic powder
- 1/2 tsp Worcestershire sauce
- 1/2 tsp country Dijon mustard
- Kosher salt and freshly ground black pepper to taste
- 1 handful baby spinach, washed & dried
- whole grain bread
- Sliced tomato
- Place yogurt, garlic clove, Worcestershire sauce, and mustard into a bowl. Mix until smooth, season to taste with salt and pepper, & transfer to a small bowl.
- Fold in flaked salmon.
- Sandwich spinach, tomato and salmon salad between bread slices.