{"id":1814,"date":"2018-05-14T09:42:21","date_gmt":"2018-05-14T09:42:21","guid":{"rendered":"http:\/\/besthealth.guide\/?p=1814"},"modified":"2021-10-11T05:18:27","modified_gmt":"2021-10-11T05:18:27","slug":"12-omega-3-foods-that-are-great-for-your-heart","status":"publish","type":"post","link":"https:\/\/besthealth.guide\/12-omega-3-foods-that-are-great-for-your-heart\/","title":{"rendered":"12 Omega-3 Foods That Are Great for Your Heart"},"content":{"rendered":"

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Enhance your heart health by adding Omega-3 EFA\u2019s to your diet plan. These beneficial essential fatty acids have a positive impact on the cardiovascular system, improving the function and longevity of this vital organ.<\/p>\n

Omega-3 EFA\u2019s exist naturally in nature. Plants and animals are rich sources of Omega-3. It\u2019s possible to reap the benefits of these potent nutrients by making a few minor adjustments to your diet.<\/p>\n

Seafood such as deep-water fishes and krill contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The research on these compounds shows that consuming these foods regularly has a positive effect on the health of the heart and the brain. Plant-based foods contain another Omega-3 EFA known as ALA (alpha-linolenic acid). ALA converts to EPA and DHA a low ratio in the body.
\nTake advantage of these super-nutrients by adding these 12 foods to your diet, and reap the cardiovascular benefits of Omega-3 EFA\u2019s.<\/p>\n

1. Grass-fed Beef<\/h3>\n

Do you enjoy a juicy ribeye steak? Modern factory farming places animals in horrid living conditions where they can barely move. Cows at factory farms spend their entire lives shoulder to shoulder and knee-deep in feces. Farmers use antibiotics<\/a> to avoid mass infection and disease with their livestock. The animals are fed contaminated grain filled with growth hormones, to increase their growth rate enabling them to reach maturity quickly. Unfortunately, all of these toxic substances used by farmers find their way into the meat as well.<\/p>\n

Avoid factory-farmed beef; it could be damaging to your health. Instead, opt for free-range, grass-fed beef. Cows raised on a grass-fed diet (not just finished with a grass) wander in open spaces and aren\u2019t fed any chemical contaminants. The meat from grass-fed cows contains up to 4 times more Omega-3 EFA\u2019s than factory-farmed animals. You can expect a 6-ounce steak to yield up to 160mg of Omega-3 fatty acids.<\/p>\n

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2. Anchovies<\/h3>\n

Deep-water fish such as Bluefin and albacore tuna are well-known for their high Omega-3 content. However, most seafood contains high levels of Omega-3. The anchovy is an excellent example of a fish that is often overlooked by people looking to enhance their diet with EFA\u2019s. The next time you order a pizza, load it with anchovies. A couple of slices give you almost half your daily allowance of Omega-3. With 597 mg of EFA\u2019s in every ounce, anchovies<\/a> are a rich source of fatty acids.<\/p>\n

The health benefits of anchovies don\u2019t stop there. These tiny fish are also rich in potassium and calcium, nutrients that are critical to the health of your bones and muscles. If you want to lose body fat, then add anchovies to your diet. The added potassium prevents cramping during workouts, and the calcium improves cell-communication, accelerating recovery from workout stress. If you eat your anchovies with the bones, you can expect up to 8 times more calcium.<\/p>\n

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3. Fontina Cheese<\/h3>\n

The majority of health food fanatics may shun dairy. However, nutritional research shows that some dairy products are excellent sources of Omega-3. Fontina cheese contains 224 mg of these vital EFA\u2019s in every 1-ounce serving, that\u2019s almost 110% of your daily allowance for Omega-3. Grate it over gluten-free pasta for an out-of-this-world taste experience that\u2019s good for your body.<\/p>\n

Studies show that consuming this rich, creamy cheese on a regular basis may assist with a weight-loss diet. People who eat cheese have elevated butyrate levels. This fatty acid improves body fat metabolism, helping you drop that extra layer of fat faster. Toss a salad with olive oil and cubed fontina cheese for lunch, this low-calorie meal is rich in fiber and healthy fats, perfect for a weight-loss diet. Fontina contains high levels of vitamin D<\/a> as well. Your body doesn\u2019t produce Vitamin-D by itself, so it relies on food sources and ultra-violet light to meet your daily nutrient target.<\/p>\n

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4. Spinach<\/h3>\n

Dark, leafy, green vegetables such as spinach are a rich source of the plant-based Omega-3 fatty acid ALA. ALA converts to EPA and DHA in the body, adding to your daily intake of Omega-3. Every cup of spinach contains 704 mg of Omega-3, making it an essential food for anyone deficient in these essential fatty acids.<\/p>\n

Spinach<\/a> is also an excellent source of dietary fiber that sweeps the GI tract clean of undigested food and toxins. The cleansing effect of spinach on the digestive system improves the health of your gut-biomes. A healthy gut allows you to assimilate more nutrients from your food, improving the nutritional value of your meals. Spinach is also a rich source of potassium and calcium.<\/p>\n

Remember to cook your spinach. The GI tract struggles to assimilate nutrients from raw spinach and may result in abdominal cramps and gas. Cooking spinach breaks down the leaves, making them easier to digest while still retaining the nutrient value.<\/p>\n

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5.\u00a0 Navy Beans<\/h3>\n

Plant-based sources of Omega-3 may not have as much Omega-3 as fish or grass-fed beef, but they still offer incredible nutritional value. These round, white beans are not only an excellent source of plant-based fiber, but they contain a staggering amount of the essential fatty acid, ALA. Each cup of navy beans contains 1,190 mg of alpha-linolenic-acid, making it one of the best food sources of this vital nutrient. Navy beans contain bioavailable protein and critical vitamins and minerals.<\/p>\n

Fiber is essential for optimal gut health, and one cup of navy beans offers your body 182 grams of soluble dietary fiber. Studies show that consuming Navy beans<\/a> will improve the effects of a weight-loss diet. Kidney beans and soybeans are other examples of beans rich in ALA that belong in your diet. Add these beans to a casserole, or a three-bean salad, toss on some olive oil to finish it off, and you have a nutrient-rich meal that fights belly-fat and improves your health.<\/p>\n

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6. Firm Tofu<\/h3>\n

Tofu<\/a> is a favorite food for vegetarians and vegans. The crushed soybeans used for tofu are an excellent source of alpha-linolenic acid. A 1-ounce serving of firm tofu contains around 270 milligrams of the plant-based ALA. If you think tofu is slimy, bland food, then reconsider adding it to your diet for the health benefits.<\/p>\n

Add this mashed soybean curd to your diet to super-charge your weight loss. Studies from the publication Nature, show that eating tofu helps people experience faster fat-loss effects than a control group consuming an equal amount of calories from other food sources.<\/p>\n

Not only is tofu an excellent source of ALA, but it is also rich in plant-based protein as well. Vegetarians and vegans don\u2019t consume meat, so tofu offers a plant-based substitute for animal protein. There have been some studies that indicate plant-based proteins are not as useful as animal-based proteins. However, tofu is an exception to this rule. Each 100 gram serving of tofu yields 8 grams of bioavailable protein.<\/p>\n

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7. Whole-grain Mustard Seeds<\/h3>\n

Mustard seeds<\/a> are one of nature\u2019s best superfoods. Each tablespoon of ground mustard seeds contains 230 milligrams of Omega-3 essential fatty acids. Consuming mustard seeds is beneficial for a fat-loss diet as well. The phytonutrient cocktail found in mustard seeds includes flavonoids and polyphenol compounds that clear the blood of toxins and free radicals.<\/p>\n

Free radicals damage cells through a biological process known as cell-oxidation. Reducing the number of free radicals circulating in your blood slows the effects of aging, such as wrinkling of the skin. As we age, our skin loses elasticity and begins to sage. Eating foods like ground mustard seeds improve the health of the skin.
\nThe allyl isothiocyanates, potent plant-based antioxidants, found in mustard seeds are responsible for their sharp, spicy taste. You can add mustard seed powder to a variety of casseroles and stews, or sprinkle it over salads and fish dishes like baked salmon.<\/p>\n

\"\"8. Wild Rice<\/h3>\n

Consuming grains creates inflammation in the GI tract. Avoid fast carbs like white rice, flour, and refined grains for improved gastrointestinal health. However, there are specific types of rice, such as wild rice and black rice, that have a positive effect on the health of the digestive system. With 480 mg of Omega-3 per cup, wild rice deserves a place at the dinner table.<\/p>\n

White is a staple of any weight-loss diet, but it may not be your best option for gut health. Wild rice is also an excellent source of dietary fiber, with almost double the amount of plant-based protein and fiber<\/a> of white rice. As a bonus, wild rice doesn\u2019t create the same inflammatory response in the gut as white rice. White rice also has a high GI value, meaning that it digests quickly, where wild rice does not. The slow digestion of wild rice in the gut provides a steady flow of energy to the body, with no carb-crash from low blood sugar levels.<\/p>\n

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9. Omega-3 Eggs<\/h3>\n

Do you think that eating eggs raises your cholesterol? Think again. Nutritional research shows that there is no link between the intake of dietary cholesterol and blood-serum cholesterol levels. This fact means that high-cholesterol foods, such as eggs, are not unhealthy when consumed as part of your diet. Eggs are in fact, one of the most nutrient-dense foods on the planet. Eggs contain highly bioavailable animal-based protein as well as disease-fighting nutrients like zeaxanthin lutein.<\/p>\n

Not all eggs are created equal. Free-range chickens that eat a diet of canola seed lay eggs with high Omega-3 content. Each Omega-3 egg contains 225 milligrams of these vital essential fatty acids. Eggs also contain choline<\/a>, a nutrient that fights off excess fat accumulation by the body, making them an ideal food source for anyone on a fat loss diet. Try them poached, scrambled, or fried with coconut oil for a meal of nutrient-dense meal packed with Omega-3 EFA\u2019s, vitamins, and antioxidants.<\/p>\n

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10. Walnuts<\/h3>\n

Are you nuts about nuts? Almonds<\/a>, pistachios, and cashews are excellent sources of healthy fat, minerals, and vitamins. However, walnuts are the best nut to add to your diet regarding Omega-3 content. Each \/2 cup of walnuts contains 5, 000 milligrams of beneficial Omega-3 fatty acids in the form of ALA. According to the Institute of Medicine, the recommended daily dose of ALA is 1.6 grams for men and 1.1 grams for women.<\/p>\n

These guidelines mean that less than a \u00bc cup of walnuts is all you need to meet and exceed your ALA needs for the day. Walnuts also contain beneficial polyphenols, a type of antioxidant found in the outer layer of plants. Polyphenols give plants their color and protect them against harsh environmental elements. When consumed as part of your diet, polyphenols have protective properties for the cardiovascular system. The antioxidants also clear the blood of any free radicals and strengthen the immune system.<\/p>\n

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11. Flaxseed & Chia Seeds<\/h3>\n

Flaxseeds<\/a>, also known as linseeds, are tiny oilseeds originating from the Middle East. Flaxseed has been part of the human diet for thousands of years, due to its high content of Omega-3 EFA\u2019s. Flaxseeds have a hard shell that resists digestion, they require crushing before being added to food, or manufacture into flax oil. Each tablespoon of flaxseed contains 7,300 mg of Omega-3 in the form of ALA, making them one of the densest forms of this vital EFA. Regular use of flaxseed in your meals will help fight off cardiovascular diseases like hypertension.<\/p>\n

Chia is another noteworthy seed filled with beneficial Omega-3 EFA\u2019s. They may not contain as much ALA as flaxseed, but with 2,500 milligrams per tablespoon, they\u2019re still an excellent source of EFA\u2019s. Chia seeds have a distinct, nutty taste and can be added to shakes, or sprinkled over salads. Combine them with flaxseed for your morning breakfast smoothie and reap the Omega-3 benefits.<\/p>\n

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12. Red Lentils<\/h3>\n

The last food on our Omega-3 list is red lentils. These legumes are a rich dietary source of Omega-3 EFA\u2019s in the form of ALA. With 480 mg per cup of raw red lentils, these legumes deserve a place in the top 12 Omega-3 foods suitable for both vegans and vegetarians. Dried beans have been a staple of the human diet for thousands of years. Red lentils help the body manage blood sugar levels, as well as the effects of diabetes.<\/p>\n

Red lentils also contain high amounts of dietary fiber, essential for clearing the digestive tract of toxins<\/a> and undigested food particles. These legumes provide a form of resistant starch that triggers the release of acetate, a compound in the gastrointestinal system that sends signals of satiety to the brain. Research shows that individuals who eat a daily serving of red lentils felt, on average, 31% fuller than people eating a control diet with no legumes.\r\n

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