CAT | Heart Health
Essential fatty acids such as Omega-3 EPA and DHA are good-for-you fats used by every cell in your body to support and manage vital functions such as a healthy inflammation response and proper heart, joint, eye, brain, digestive and immune function.‡ However, the body does not produce these essential fats on its own, so the only way to get them is through diet or supplementation. For this reason, many people benefit from taking a high-concentration, purity-guaranteed fish oil supplement daily.‡
Because extensive evidence shows that fish-derived Omega-3s support optimal digestion and overall health, many leading health organizations provide helpful recommendations. For example, the World Health Organization (WHO) recommends at least 2 grams of Omega-3 oils per day, which is consistent with digestive care expert Brenda Watson’s H.O.P.E. Formula.
And, because scientific research confirms that Omega-3 supplementation promotes heart health by helping to maintain healthy cholesterol, triglyceride and blood pressure levels already within the normal range,* the American Heart Association (AHA) recommends consuming about 500 mg per day of EPA and DHA for people who are healthy and want to maintain good heart health. For those with documented coronary heart disease, the AHA recommends 1 gram (1,000 mg) per day, and those with high triglycerides should aim for 2 to 4 grams (2,000 to 4,000 mg) per day.
Is there such a thing as too much Omega-3?
Due to its potential blood-thinning effects, it is recommended that you consult your physician when taking high doses of Omega-3 EPA/DHA—particularly doses greater than 3 grams (3,000 mg) per day.
Does it matter how much Omega-3 is in my capsule?
Yes. Be sure to look at the total amount of Omega-3 in each capsule—not the total amount of fish oil, as supplements vary greatly in the amounts of Omega-3.
What is the best time to take fish oil? And should I take fish oil with food?
Fish oil may be taken with or without food at any time of the day, or as directed by your healthcare practitioner.
*Supportive but not conclusive research shows that consumption of EPA & DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.
The bounty of summer produce may be coming to an end, but the fall season has a lot to offer in the way of healthful fruits and vegetables. And since a recent study found that eating seven or more servings of fruits and vegetables daily reduces your risk of death at any age by 42 percent (and decreases your risk of heart attack and stroke), here are five of our favorites!
Apples: In addition to beneficial vitamins and antioxidants, apples are chock full of soluble fiber—which is not only important for digestive health and regularity but also promotes cardiovascular health and healthy cholesterol levels. Because of their high fiber content and fewer digestible sugars, Granny Smith apples are a great choice. They have also been shown to help increase the numbers of beneficial bacteria in the gut and may support weight loss and healthy weight management, according to a recent Washington State University study.
Pumpkin: Put down the carving knife… unless you’re carving up that pumpkin for soups and smoothies! The Halloween staple is loaded with essential nutrients like vitamin A for healthy vision (a cup of cooked pumpkin contains more than 200% of your RDA), vitamin C to support immune health, the antioxidant beta-carotene, potassium, iron and of course plenty of fiber. And did we mention the seeds? In addition to magnesium and zinc, pumpkin seeds contain the amino acid tryptophan, which is linked to serotonin production and a positive mood.
Arugula: Spice up your fall salads with arugula! Dark leafy green are essential for healthy detox, gut health and overall wellness—and arugula stands out in particular. Its peppery leaves are high in fiber, antioxidants and health-promoting plant compounds called glucosinolates, as well as vitamin K (needed for calcium absorption), essential B vitamins and beneficial compounds that support a healthy inflammatory response in the body. Arugula is also an aphrodisiac!
Cranberries: Cranberries are low in sugar and loaded with vitamin C and fiber—not to mention they have more immune-supporting antioxidants (including vitamin E) than nearly any other fruit or vegetable. In studies, cranberries have been shown to support immune function as well as promote healthy blood pressure levels, and research shows they also promote urinary tract health. Just remember to avoid high-sugar juices and sauces!
Brussels Sprouts: Gone are the days of turning up our noses at these little green bulbs. Belonging to the same family as broccoli and kale, non-starchy Brussels sprouts are loaded with good things like fiber, vitamin C, folate, iron, potassium and B vitamins—along with powerful antioxidants and other plant compounds shown to support immune function and overall health. And the best part? Brussels sprouts are really simple to prepare: just cut off the ends, mix them with a little olive oil, salt and pepper and roast them in the oven for about 35–40 minutes.
When shopping for fall fruits and veggies, go organic whenever possible and check out your local farmers market first. You should be able to find locally grown, in-season produce that’s fresh and affordable—in addition to being a healthful and delicious addition to your table!