Benefit your Body with Omega 3s!

February is Heart Health Month! One of the best ways to help your heart is by ensuring intake of Omega-3 Fatty Acids! Omega-3 fatty acids are found in fish, walnuts, flaxseed, broccoli, cantaloupe, kidney beans, spinach, grape leaves, cauliflower, and canola oil. What exactly do these Omega-3 fats do ("aren't fats BAD for you" is a question I get asked A LOT in my practice)?

The answer is "not much" that is besides the fact that Omega-3 fatty acids play a vital role the health of every cell membrane in the body, Omega-3s have been shown to help reduce the risk of:

• heart disease


• stroke


• hypertension


• depression


• attention deficit hyperactivity disorder (ADHD)


• joint pain


• rheumatoid problems


• skin problems


• Alzheimer's disease

oh and they also have been shown to boost the immune system and have anti-inflammatory properties (think NSAIDs or Ibuprofen and other over the counter pain meds).

As you can see, almost EVERY SINGLE PERSON can benefit from Omega-3 fatty acids. Research has shown that the optimal benefit of Omega-3s is when they are in balance with Omega-6 fatty acids. Omega-6 fatty acids are incredibly prevalent in the typical American diet. The optimal ratio of Omega-3 to Omega-6 should be in the neighborhood of 4 to 1. Most of us are WAAAAAAAAAAAAAAAAAAAAAAAAY off that mark. The typical American diet has a ratio of around 20 to 1 Omega-6 to Omega-3!

Adding Omega-3 fatty acids to the diet is, in actuality, pretty easy to do. A handful of walnuts have about 2.5 grams of Omega-3s (that is equal to about 3.5 ounces of salmon). Flaxseed is available everywhere and contains fiber as well as Omega-3s. Use olive oil instead of other cooking oils (olive oil also helps promote the good cholesterol HDL). If you have a hard time implementing these foods into your diet, consider an Omega-3 supplement. They can be found at most grocery stores, but make sure you are purchasing them from a reputable source. Fish oil and other supplements are not regulated by the FDA, so sometimes the oil can be contaminated, by purchasing from a reputable source you drastically reduce this risk. Also, talk to your doctor prior to beginning Omega-3 supplementation.

You can help increase your health DRASTICALLY by adding Omega-3 fatty acids into your diet! Prevention is the best practice! Here is an easy (and tasty) salmon recipe:

Teriyaki Salmon
¨Mix a tablespoon of honey, 1/3 cup of orange or pineapple juice, 0ne teaspoon of soy sauce and some crushed ginger or ginger powder
¨Cook the salmon as normal
- grill on cedar plank
-in a skillet with a dash of soy and juice
-in the oven at 350 for 30 mins or until the fish flakes
¨In the middle of the cooking cycle, baste the salmon with a bit of the sauce, brush the rest of the sauce on when the salmon is fully cooked

Serve with a fresh salad (with a sprinkling of walnuts for an extra Omega kick!)