Omega What?

I am sure we have all heard about Omega 3 Fatty Acids.  I wanted to know a little bit more: What are they, Why are they good for you, and What foods contain them?  I did a little research and this is what I found:

Omega 3's are fatty acids necessary for good health but our bodies cannot produce them.  We have to get them from food or supplements.

Omega 3's are good for our bodies for many reasons:

• Help to reduce inflammation in the body
• May help lower risk of chronic diseases such as cancer
• Have a crucial role in brain function
• May reduce the risk of high blood pressure and heart disease
• Lower the amount of cholesterol  in the blood
• Help prevent cancer cell growth

Fish, plant, and nut oils are the primary source of omega-3 fatty acids.  Here is a list of a few foods which contain Omega 3's:

Salmon

Halibut

Herring

Sardines

Tuna

Walnuts

Flaxseeds

Flaxseed oil

Soybeans

Tofu

Shrinp

Health Benefits of Dark Chocolate

I admit it!  I am a chocolate lover!  Almost every night after dinner I want just a little something to satisfy my sweet tooth.  Now I think most health professionals (which I am not) would tell me to break the habit and to not eat dessert at all.  Dessert should be a once in a while, special occasion thing.  Well even though I agree with that for the most part – I still have a sweet tooth to satisfy and life is too short!

So what is my compromise? One or two squares of high quality dark chocolate a night.  A few things to note:  true dark chocolate needs to be of high quality and made up of at least 70% cocoa and portion control is the key.  One or two squares at the most. 

Why is dark chocolate healthy?  Dark chocolate is full of antioxidants, has been shown to help lower blood pressure and bad cholesterol levels, and can help stimulate endorphin production, which makes us feel happy.

But one thing to remember, eating too much of anything, even healthy dark chocolate, can lead to weight gain which would cancel out any of the health benefits chocolate has to offer.  So go ahead – indulge – but just a little!

Go Nuts - Again!

I don’t know about you but I used to shy away from eating nuts because they are high in fat. But now I have started snacking on them in small quantities. Nuts are one of the best plant sources of protein and they are rich in fiber. Almonds, which are actually seeds, may improve digestion and boost your immune system.

Walnuts are also a great choice.  They are full of protein, high in fiber, and contain Vitamins B & E. Walnuts also have omega 3 fatty acids which have been shown to lower "bad" cholesterol.  

But - go easy on your portions - A good way to control your portion is to just eat one large handful of nuts (no more than 25) everyday.

Here is one of my healthy snack recipes:

1 Cup Fresh Blueberries, washed
1 Cup Sliced Almonds
1 Cup Craisins
Mix all together. Enjoy alone, over yogurt, oatmeal or cereal!

Why You Should Eat Cranberries

I thought this was a very timely article from Dr. Weil regarding why cranberries are so good for you:

Cranberries - a traditional holiday side dish in North America - are more than just a tart and tasty meal accompaniment. A rich source of vitamin C and dietary fiber, cranberries are packed with healthy antioxidants and are used traditionally to help prevent urinary tract infections. Recent studies have also linked consumption of cranberries and cranberry juice with healthy cholesterol levels, improved gastrointestinal health, and the prevention of kidney stones - all good reasons to increase your intake no matter what the season. For the complete article I have provided the link:

http://www.drweil.com/drw/u/TIP03520/Why-You-Should-Eat-Cranberries.html

Eats Nuts to Help Lower Cholesterol

Nuts and Seeds are high in phytosterols - a substance that helps lower your cholesterol - naturally. The top 5 seeds and nuts to lower cholesterol are:

1. Sunflower Seeds

2. Pistachios

3. Pumpkin Seeds

4. Pine Nuts

5. Flax seeds

*image from photosearch.com*

Top foods to lower your Cholesterol

Diet can play an important role in lowering your cholesterol. Discover these foods that can lower your cholesterol and protect your heart.

Whole Grains/Oatmeal and oat bran: Oatmeal contains soluble fiber, which reduces your LDL or "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. If you add fruit, such as bananas to oatmeal you'll add about 4 more grams of fiber.

Pistachios, Walnuts, almonds and more:A Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels and reduces the risk of heart disease. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.

Fish and omega-3 fatty acids: Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil.

Olive oil: To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat.

Blueberries: A compound in blueberries may help lower cholesterol as effectively as commercial drugs with fewer side effects.

Foods That are High In Cholesterol

High cholesterol foods are mainly found in all animals and animal products, for example: egg yolks, meat, poultry, fish and higher fat milk products. High cholesterol foods contain saturated fat and/or trans fats. Saturated fats raise your LDL or bad cholesterol.

Processed foods such as packaged cookies, muffins, cakes, pies, pastries, croissants, etc. contain high amounts of fat including trans fat.

Knowing what foods are high in cholesterol and limiting their intake is a good start but you should consider other methods of lowering cholesterol such as exercise, eating a diet rich in fruits and vegetables and high in fiber.

List of Foods High in cholesterol:

Fried Foods
Butter
Beef
Veal
Pork
Lamb
Egg Yolk
Fish Oil
Ice Cream
Sponge Cake

Foods to Try To Avoid: Processed Meats, Bacon, Hot Dogs, Butter, Lard, Whole Milk, Butter, Hydrogenated Margarines and Shortenings.