Heart Diet
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Diet For the Heart - Omega-3 Fats From Fish Reduce the Risk of Repeat Heart Attacks
Executive summary from Emilia KlappBy and Kirsten Whittaker articles.
healthy heart diet
Introduction
Interest in a Mediterranean diet as an ideal diet for the heart with its high content of Omega-3 fats from fish has skyrocketed in recent years after it has been observed that people living in regions bordering the Mediterranean Sea appeared to live longer and suffer less heart attacks. In particular, a Mediterranean diet that includes fish has long been associated with a low rate of heart disease in countries such as Spain, Greece, and Italy.
The results were very significant for dietary supplementation with omega-3s from fish oil. Treatment with omega-3s resulted in a 45% reduction in the risk of having a sudden fatal heart attack, a 30% decrease from cardiovascular mortality and a 20% reduction in overall mortality. According to the researchers, Vitamin E supplements were found to have no benefits on heart attacks.
Similar benefits of a Mediterranean-style diet were seen in earlier, smaller randomized trials. In the Lyon Diet Heart Study, benefits were seen in patients who after a heart attack were assigned to a diet rich in [alpha]-linoleic acid, ALA, from plant sources along with plenty of legumes, cereals, fresh fruits, and vegetables. Compared with those assigned to a “prudent” diet similar to the American Heart Association step 1 diet, those on the Mediterranean style diet had a 70% reduction in deaths, repeat heart attacks, unstable angina, stroke, congestive heart failure, or embolic events.
Long-chain omega-3s, EPA and DHA, are most abundant in fish and shellfish, particularly fatty fish such as salmon, rainbow trout, tuna, mackerel, herring, and sardines. All seafood has some EPA and DHA. Fish oil capsules are a rich source of EPA and DHA, too.
100 grams (3.5 ounces) of salmon provide 5,000 mg of EPA and DHA, followed by tuna with about 2,300 mg and trout with 1,470 mg. Other fish with high content of Omega-3s are sardines, mackerel, and anchovies.
If you have already suffered a heart attack, you could supplement your fish intake with a good quality fish oil supplement.
Terrestrial plants have only ALA. This omega-3 has some, but not all, of the health benefits associated with fish oil omega-3s. Our body either cannot produce Omega-3 fats or does not produce enough quantities to support a healthy diet for the heart in order to prevent heart attacks.
Why Eating Dark Chocolate As Part of a Healthy Heart Diet is Good For You
A recent study isn’t shy about suggesting regular consumption of small amounts of dark chocolate as part of a healthy heart diet could be good for your circulatory system.
Note the words small and dark. Instead we’re talking pure chocolate… as close to its natural, rich, intense taste as possible.
The reason for this high level of anti-oxidants is because they are packed with “Flavonoids” which are a natural part and parcel of cocoa (the main ingredient of dark chocolate). A large, well controlled Italian study, to be published in the Journal of Nutrition, has shown that dark chocolate can significantly reduce the inflammation that leads to heart disease.
The researchers looked at the levels of a protein (C reactive protein) in the bloodwork of the subjects while also noting their chocolate intake and adjusting for factors that normally are known to impact heart disease such as high cholesterol and high blood pressure.
Out of 11,000 possible participants, researchers identified 4,849 subjects in good health and free of risk factors for heart disease. Among them, 1,317 did not eat any chocolate, while 824 had the treat regularly, but only the dark variety.
So just how much dark, delicious chocolate do you need to eat to get the effect?
Remember the emphasis on dark chocolate… in fact, the darker the better. It seems that the milk dilutes the antioxidant effect of the substances in the dark chocolate. Over 14,000 people have joined Kirsten’s popular (and sometimes controversial) Daily Health Bulletin, so why not join them and stay up to date with effective heart diet options and other health news daily.
