In the past few years, omega-3 fatty acids have become increasingly popular with their numerous amounts of health benefits. Omega-3 fatty acids work as an anti-inflammatory agent that helps reverse the processes of heart disease, cancer and many other conditions.  As of Monday, April 13th, new research has just been added to the American Journal of Clinical Nutrition on the effects of walnuts and fish on heart disease.

Researchers from Loma Linda University concluded that in healthy individuals walnuts lowered cholesterol more than fish, while fatty fish lowered triglyceride levels ultimately both reducing the overall risk of coronary heart disease. This study was conducted to show everyone including the healthiest of people how imperative and easy it is to simply add walnuts and fatty fish to their daily diet.

The American heart association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Using this as a guideline, the researchers found that healthy people who included fatty fish twice a week, decreased triglyceride levels by 11.4 percent. In addition, adding 1.5 ounces of walnuts to their eating regimen lowered their LDL levels by 9.3 percent compared to a control diet based on USDA recommendations. Studies have shown that walnuts can significantly reduce blood cholesterol. Walnuts are rich in polyunsaturated fatty acids, and they also help keep blood vessels healthy and elastic.

Some of the highest levels of omega-3 fats can be found fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon.  The reason for this being, that fish is a good source of protein and doesn’t have the high saturated fat like ones found in fatty meats.  

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Today I want to comment on a news piece from the New York Post about Dr. Malcolm Lloyd, a physician who seems to be recommending daily alcohol consumption as a preventative for a variety of ailments from the common cold to Alzheimer’s and certain cancers. He also seems to be indicating that people who drink regularly in moderation seem to live longer than those who don’t. Give me a break!

I know that there have been numerous publications exploring the correlation between alcohol consumption and heart health. For example, we all know that a chemical compound found in wine called resvesterol, is a potent antioxidant that has been shown to complement the stability of a healthy heart.

However, there have been many other studies that have clearly demonstrated increased cancer rates ― especially breast cancer ― in women who consume moderate amounts of alcohol.

Now trust me, I am not, by a long shot, a person who doesn’t enjoy a good drink once in a while. And I do acknowledge that there are cultures in various parts of the world where alcohol is an integral part of the local cuisine. However, these are also the cultures where healthy servings of vital nutrients, vegetables and proteins play a key role in their daily eating habits. They tend to be more physically active, and place a lot of importance on maintaining healthy sleep patterns.

But here in the U.S., we are a “fast-food nation.” For the last 3-5 years, we’ve been hearing about how the obesity rate has reached epidemic proportions – affecting both adults and our children.

Obesity significantly raises the risk for many diseases and conditions like:
          o          Coronary heart disease

          o          Type 2 diabetes

          o          Cancers (endometrial, breast, and colon)

          o          Hypertension (high blood pressure)

          o          Dyslipidemia (high total cholesterol or high levels of triglycerides)

          o          Stroke

          o          Liver and Gallbladder disease

          o          Sleep apnea and respiratory problems

          o          Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)

          o          Gynecological problems

 
Americans also deal with high rates of depression — another disease that when coupled with the effects of alcohol can have disastrous results.

We also have to remember that alcohol has addictive properties that for some folks can completely ruin the chances of future health and longevity.

I know that everyone is looking for an excuse to justify their daily cocktail, but I find it irresponsible for one physician to give us a free pass to drink myself to “an everlasting life.”

Actually the secret is—as always—freshness and variety! These light white meat and natural ocean feeders (not bottom-feeders) have so many attributes beyond great flavor, whether marinated lightly for a ceviche (a wonderful traditional dish found throughout the Americas in which the fish is “cooked” through the acids of citrus juices, such as lime, lemon, and orange) or grilled with a sprinkle of spice and fresh lemon juice. The American Heart Association (AHA) recommends eating fish at least 2 times a week, and Latin Americans have naturally been following AHA recommendations for years. My patients and viewers know that I’ve been touting the virtues of eating fish for a long time (hey, I come from an island!).

Seriously, I’ve learned—and I share this with my patients, audience, and friends—that in addition to being a good source of protein without the high saturated fat found in many meat products, there are many additional health benefits to seafood. For example, because they’re high in 2 kinds of omega-3 fatty acids, seafood not only decreases the risk of arrhythmias that can lead to sudden cardiac death, but also decreases blood clot formation that can lead to heart attacks and strokes, and lower the level of blood fats called triglycerides. These facts alone should push you right out the door to your favorite fish-monger! Another fish-related perk is that cooking it is simple. Peruvians—with their sashimi-like tiradito, which is essentially carpaccio of incredibly fresh fish—know that one of the secrets to eating fresh fish is pure elegance: dress it up lightly and the flavors—along with the healthy benefits—will shine. And there are so many varieties of easy-to-prepare and tasty white fish available in the States, like Chilean congrio.

When Wendy Dean suffered a heart attack, her personal health was not her only concern. Because she was only 35-years-old, she had good reason to worry about her two young daughters.So one year later, she decided to have the girls’ cholesterol levels tested.

“I took them because they were high risk,” said Dean, who lives in Cincinnati, Ohio. “I wondered about their cholesterol immediately.”

The results justified Dean’s concern: Her daughter Becca, who was 10, had a total cholesterol level of 213 mg/dL. Her other daughter, Sarah, 7, had a total cholesterol level of 187 mg/dL.

According to the American Heart Association’s Web site, the acceptable total cholesterol level for children ages 2 to 19 is 170 mg/dL or lower.

Parents don’t generally worry about their young children having heart attacks, but high cholesterol in children is actually very common. And if kids with high cholesterol do not change their lifestyles, they could be at risk for a host of problems later in life.