SASA’S WELLNESS & HEALTHY LIVING TIPS: Omega-3s: What Types of Fish to Eat and Why

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Omega-3s: What Types of Fish to Eat and Why by Dr. LOU IGNARRO

omega-3s-what-type-of-fish-to-eat-and-why

The terms “fish” and “Omega-3s” are used so often together that it may be easy to assume that all fish are high in Omega-3 fatty acids. Not the case. Actually, there are specific types of fish to eat if you’re looking to up your heart-supportive Omega-3 intake: cold-water, fatty fish.

 

Choose These Fish

The benefit of Omega-3 fatty acids in coronary heart disease was first explored through research into the health of Greenland Eskimos who consumed diets high in Omega-3 fatty acids from fish. Additional research also showed that consuming large quantities of highly polyunsaturated fatty acids EPA and DHA, which are abundant in fish, has coronary heart benefits. This may be through maintaining cholesterol and triglyceride levels already within a normal range.

If you’re looking to up your intake of Omega-3s, it’s important to choose the right types of fish. Which fish fit those criteria? Heart-healthy options include:

  • Salmon
  • Mackerel
  • Tuna
  • Herring
  • Char
  • Sardines
  • Sablefish (“black cod”)
  • Anchovies
  • Oysters
  • Rainbow trout
  • Albacore tuna
  • Mussels
  • Halibut

 

Why Cold-Water, Fatty Fish?

While all fish contain some Omega-3 (even if it is a small amount), the fatty fish that live in cold water tend to have the highest levels. That’s because their physiology, diet and environment encourage Omega-3 production in their flesh.

Here’s how it works: Algae makes Omega-3 fatty acids EPA and DHA—the kind you want to eat. The small, shrimp-like crustacean krill eats the algae, and DHA and EPA accumulate in their bodies. Larger fish eat the krill and, as a result, accumulate EPA and DHA. Bigger fish eat those fish and accumulate the fatty acids…and up the chain it goes.

 

Prepping Heart-Healthy Fish

Most health organizations recommend eating fatty fish at least twice per week. Make sure you’re enjoying fatty, cold-water fish like salmon in a healthy way—grilled or baked, not fried, and cooked with nutritious seasonings like garlic, lemon juice and olive oil. For a tasty and easy recipe, try my “Kale Walnut Pesto Pasta with Salmon.”

 

Not Getting Enough Omega-3s from Fish? Consider a Supplement

If you’re not able to eat Omega-3 rich fish twice per week or are allergic to fish, supplementing your diet with a dietary supplement product containing Omega-3 fatty acids may help support your heart health. Supportive but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. One serving of Herbalifeline® provides 322 mg of EPA and DHA Omega-3 fatty acids.

 

How do you make sure you’re getting plenty of Omega-3s?

http://health.usnews.com/health-news/diet-fitness/slideshows/best-fish/12

http://www.med.umich.edu/umim/food-pyramid/fish.htm

Author: Dr. Lou Ignarro
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SASA’S FROM THE DOCTORS: 3 Reasons Sleep Benefits Your Heart by Dr. Lou Ignarro

3 Reasons Sleep Benefits Your Heart

3 Reasons Sleep Benefits Your Heart

Winston Churchill, Napoleon, Albert Einstein and Thomas Edison were all known to enjoy naps throughout the day. They likely knew what many of us so easily overlook: sleep improves alertness, mood and performance.

Yet only two-thirds of Americans get enough sleep to feel their best, according to a poll by the National Sleep Foundation. (Global data on sleep is not as easy to find, but I am confident people in other countries have similar issues to the U.S.) This sleep deficit is partially because sleep can seem like the easiest thing to sacrifice in our busy lives. Yet sleep can have a big impact on not only how you feel but also how your body functions. Getting plenty of shuteye has a profound impact on overall health—especially the heart. Here are three reasons why:

 1. Sleep activates the body’s repair mechanisms

Sleep is a time of restoration and repair. While you sleep, your body works to heal and repair your heart and blood vessels. Getting the recommended eight hours of sleep nightly gives your body the precious repair time it needs.

 2. Sleep allows your heart to “rest”

While your heart beats 24 hours a day, seven days a week, sleep is the time it slows down and “rests.” Heart rate declines during sleep, producing a natural drop in blood pressure. Lower blood pressure means your heart doesn’t have to work as hard to pump blood throughout the 100,000 miles of blood vessels in your body.

 3. Sleep improves oxygenation

Sleep promotes oxygenation—a process that increases oxygen in all of the body’s systems—at a deep level. Your heart is responsible for circulating blood to all of the organs, tissues and cells. Since oxygen is necessary to keeping the heart—and entire body—well, this improved oxygenation is key in supporting heart health.

Sleep is just as important as eating a balanced diet and exercising. While every person is unique in how much sleep they need, a good general guideline is to get eight hours of quality sleep each and every night. For excellent tips to encourage nighttime sleep, see these “Healthy Sleep Tips” from the National Sleep Foundation.

Do you get enough sleep each night? What helps you sleep better?

Author: Dr. Lou Ignarro

SASA’S WELLNESS RECIPES: VIDEO- How to make a Butternut Squash Herbalife Shake

How to make a Butternut Squash Herbalife Shake by nutrition expert Susan Bowerman

Our newest Herbalife Formula 1 shake recipe blends butternut squash, banana, and cinnamon in a vanilla shake base, for a delicious and nutritious shake!

This shake recipe is one of registered dietitian, Susan Bowerman’s, personal favorites. Not only is it tasty, butternut squash is also low calorie, and gives you lots of vitamin A.

Butternut Squash Shake – 315 calories

8 ounces lowfat milk or soy milk
2 scoops Herbalife Formula 1, Vanilla shake mix
1/2 cup of butternut squash
1 small banana
Dash of cinnamon

Combine all of the ingredients and blend until shake is smooth. Serve immediately.

ENJOY!

What’s YOUT favorite HERBALIFE Shake recipe?

Share in the comment section below!

or if you’d like to try more, CONTACT ME FOR MORE DELICIOUS SHAKE RECIPES TODAY!

All Herbalife products and nutritional/ beauty/ fitness/ success advice available from:
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active and successful life!
Empowering You To Change

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Call USA: +12143290702
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Watch this VIDEO! Potassium: Kids Aren’t Getting Enough

Potassium: Kids Aren’t Getting Enough by Susan Bowerman

Potassium serves so many important functions in the body — it helps the central nervous system to send its impulses throughout the body, and helps us to efficiently extract energy from our food. And all our muscles, including the heart muscle, need potassium in order to properly contract.

 

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HERBALIFE= NUTRITION FOR A BETTER LIFE!
HERBALIFE= THE BEST OPPORTUNITY FOR A BETTER FUTURE!
All Herbalife products and nutritional/ beauty/ fitness/ success advice available from:
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active and successful life!
Empowering You To Change

https://www.goherbalife.com/goherb/

Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696

WATCH THIS VIDEO: Are Your Kids Getting Enough Fiber?

Are Your Kids Getting Enough Fiber?

Discover creative ways to increase the amount of fiber in your kids’ diet. Learn more about child nutrition from mother and registered dietitian, Susan Bowerman.

 

Order your HERBALIFE Fiber supplements TODAY!

Florafiber 2864_ActiveFiberComplex_Apple_400_US

 

HERBALIFE= NUTRITION FOR A BETTER LIFE!
HERBALIFE= THE BEST OPPORTUNITY FOR A BETTER FUTURE!
All Herbalife products and nutritional/ beauty/ fitness/ success advice available from:
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active and successful life!
Empowering You To Change

https://www.goherbalife.com/goherb/

Call USA: +12143290702