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Note and disclaimer - As research continues around this topic, I am looking for updated information, so please leave a comment at the bottom of this post and share your learnings. I am not a doctor, please consult your physician before altering your diet, etc.

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Heart disease accounts for almost one-third of all deaths in the United States each year, at an equal ratio between men and women.  You can help prevent heart disease, and a variety of other ailments by exercising, managing your cholesterol, not smoking, watching your weight, and eating heathy.

Recent studies have shown that incorporating Omega-3 fatty acids and monounsaturated fat into your diet can ’supercharge’ your heart health.  Here are a few sources to add to your diet - I have included recommendations for where to get these and how to use them.

Extra Virgin Olive Oil (EVOO)

Be sure to get Extra Virgin.  This is the least processed and most potent.  EVOO contains monounsaturated fat and antioxidants which regulate cholesterol and increase the elasticity of your circulatory system.  This lowers your risk for heart attacks and strokes.

How to use it: The most common way to incorporate EVOO into your diet is to add EVOO to foods you already eat or use EVOO instead of other cooking oils.  If you don’t cook much, just take EVOO by itself.  The recomended dosage is 2 tablespoons (30ml) twice a day.

Where to get it: EVOO can be expensive and at 60ml each day, you’ll go through it quickly.  As long as it’s Extra Virgin, pickup whatever is in your price range at any grocery store.  If you can afford to go Organic, go to Whole Foods or Outpost.

Fish Oil

Fish oil contains omega-3 fatty acids, EPA, and DHA, which primarily reduce inflammation in the body.  In addition to helping regulate cholesterol, fish oil has been shown to enhance mood and protect against Alzheimer’s, Parkinson’s, and schizophrenia.  It may also help regulate high blood pressure, generally protect against heart conditions, and lower the risk of some cancers, including breast cancer.

How to use it: Fish oil comes in both pill and liquid form.  I’m told the liquid form is absorbed more efficiently by the body.  Take 1 teaspoon (5ml) each morning after breakfast.

Where to get it: I recommend Carlson Labs Very Finest Fish Oil - Orange.  You can get it online HERE or at your local Vitamin Shoppe.

Cod Liver Oil

CLO contains similar omega-3 fatty acids as fish oil, as well as high levels of vitamins A and D.  Vitamin A helps with your vision, your immune system, and your skin/hair/nails.  Maintaining proper levels of vitamin D protects against many chronic diseases such as tuberculosis, cancer, periodontal disease, multiple sclerosis, and seasonal affective disorder.

How to use it: Again, cod liver oil comes in pill and liquid form - go with the liquid.  Take 1 tablespoon (15ml) in the evening after dinner.

Where to get it: I recommend Twinlabs Cod Liver Oil - Orange.  You can get it online HERE or at your local Vitamin Shoppe.

Flaxseed

Flaxseed helps in the management of total and LDL cholesterol, blood triglyceride, and blood pressure.

How to use it: Flaxseed somes in liquid, pill, and grain form.  I like the grain form, which I add to oatmeal or use to ‘bread’ meat before cooking.

Where to get it: I recommend Bob’s Red Mill Flaxseed Meal, which you can find at Whole Foods or Outpost.

References:

http://en.wikipedia.org/wiki/Omega-3_fatty_acid
http://www.americanheart.org/presenter.jhtml?identifier=4632
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84
http://en.wikipedia.org/wiki/Cod_liver_oil
http://www.healingdaily.com/detoxification-diet/olive-oil.htm
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=132
http://www.mayoclinic.com/health/food-and-nutrition/AN01037
http://en.wikipedia.org/wiki/Olive_oil
http://www.cdc.gov/heartDisease/statistics.htm
http://www.healthcastle.com/flax.shtml

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