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Improve Your Life


 

Healthy Habit 2: Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week. Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids—which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed and their oils contain alpha-linolenic acid (ALA), which converts to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, Johnson says. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema and autoimmune disorders.




As a reminder, always consult your doctor for medical advice and treatment before starting any program.

SOURCES: Melinda Johnson, RD, spokeswoman, American Dietetic Association. Michael Fleming, MD, president, American Academy of Family Physicians. C. David Jenkins, PhD, author, Building Better Health: A Handbook of Behavioral Change. Cedric Bryant, chief exercise physiologist, American Council on Exercise. Richard Price, DMD, consumer adviser, American Dental Association. American Heart Association website. Mayo Clinic website. American Dietetic Association website. National Sleep Foundation website. National Cancer Institute website. American Academy of Periodontology website. ABCNews.com: "Help or Hype: Consumer Products for Periodontal Care." American Dental Association website. 21st Century Dental web site. HarperCollins.com: "Michael F. Roizen." WebMD Medical News: "Social Connections Build Healthier Lives." American Academy of Dermatology website. National Institute on Aging, AgePage: "Skin Care and Aging." 5 A Day website. American Council on Exercise website. American Heart Association: "Why Should I Be Physically Active?" University of Minnesota Water Resources Center: "Water Will Help You Lose Weight!"

Reviewed on December 14, 2007