Nutrition and your health Nutrition and your health blog

While fish, especially salmon tuna, is a good source of omega-3, you’ll also find this important nutrient in leafy greens and olive, canola, flaxseed and walnut oils.

Despite the abundance of food in most developed countries, our diets today are still sadly lacking. One key power nutrient missing? Omega-3, an essential fatty acid. And more studies are showing that increasing omega-3 in our diets can pay off in significant health benefits, from weight loss to decreased risk of heart disease.

Essential fatty acids are vital to the body’s normal development and function, especially for the brain and eyes. Memory, performance and behavior are all affected by omega-3 intake. If your body doesn’t have enough essential fatty acids, it can cause reduced growth, infertility, impaired wound healing and decreased ability to fight infection.

Deficiencies in omega-3 — specifically DHA — during pregnancy and in babies can cause developmental problems in the nervous system and vision. That’s why some baby formulas now include a DHA supplement.

Not getting enough omega-3 may also lead to many health problems including heart disease, high cholesterol, high blood pressure, certain cancers, osteoporosis, premature birth, depression, asthma and diabetes.

Symptoms that you may have an omega-3 deficiency include extreme tiredness, poor memory, dry skin, heart problems, mood swings or depression and poor circulation.

Despite the important focus on breast cancer, heart disease is actually the leading killer of women in the United States. One problem is that heart attack symptoms in women aren’t always obvious or the same as in men. Less than 30 percent of women reported having chest pain or discomfort before their heart attacks, and 43 percent reported having no chest pain during any phase of the attack.

A National Institutes of Health study showed women’s major symptoms before their heart attack include:

·         Unusual fatigue

·         Sleep disturbance

·         Shortness of breath

·         Indigestion

·         Anxiety

Major symptoms during their heart attack include:

·         Shortness of breath

·         Weakness

·         Unusual fatigue

·         Cold sweat

·         Dizziness

Preventive care goes a long way. Knowledge of your risk factors and doing simple things to control them can help you prevent heart disease. Some risk factors you have control over include:

·         High blood pressure

·         High cholesterol

·         Obesity

·         Tobacco use

·         Diabetes

Regular exercise and a balanced, healthy diet are steps in the right direction to control your risk factors. Make sure your diet includes plenty of phytosterols, antioxidants and omega-3 fatty acids.

Phytosterols help lower LDL, the “bad” cholesterol. In fact, studies show a daily intake of about 2 grams of plant sterols can reduce LDL by about 5 to 15 percent — often within weeks. Studies also show consuming this same amount of plant sterols can reduce total cholesterol levels by 8 to 17 percent. And lowering cholesterol significantly reduces your risk of heart disease.

Anthocyanins, a potent antioxidant, may help prevent atherosclerosis, the clogging of the arteries with plaque that leads to heart attacks and strokes. Another heart-friendly antioxidant is CoQ10. Research shows CoQ10 supplements alone or with other drug therapies may help with a host of problems, including heart disease, congestive heart failure, high blood pressure, high cholesterol, and diabetes.

Omega-3 fatty acids are another key nutrient for heart health. Studies have shown that omega-3 supplements can help reduce heart attacks and strokes and can slow the progression of atherosclerosis in heart patients. People with existing heart disease may not be able to get enough omega-3 through diet alone.