{"id":29936,"date":"2018-01-10T09:58:58","date_gmt":"2018-01-10T16:58:58","guid":{"rendered":"https:\/\/womensvoice.com\/en-us\/?p=29936"},"modified":"2020-06-03T09:28:21","modified_gmt":"2020-06-03T16:28:21","slug":"fishing-healthy-fats","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-us\/articles\/expert-advice\/fishing-healthy-fats\/","title":{"rendered":"Fishing for Healthy Fats"},"content":{"rendered":"

[et_pb_section bb_built=”1″ _builder_version=”3.0.47″][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image – Fishing for Healthy Fats banner” src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2018\/01\/WV_V3_Artcl_HlthyFats_1000x584.png” _builder_version=”3.0.94″ border_style=”solid” animation=”off” sticky=”off” \/][et_pb_text _builder_version=”3.0.94″ text_font_size=”20px” text_text_color=”#006387″ header_font_size=”38px” header_2_text_color=”#298e98″ header_3_text_color=”#298e98″]<\/p>\n

When you look down the aisles of your neighbourhood grocery store, you can see why cardiovascular disease is the number one cause of death in Canada and the United States. Ninety percent of the products on the supermarket shelves are highly processed\u00a0foods that are filled with harmful fats, loaded with sugar, and depleted of fibre. Combine these foods with lifestyles marked by inactivity, sleep deprivation, and stress, and you create a constellation of physiological phenomena that include low levels of good cholesterol (HDL), high levels of harmful triglycerides, and high blood pressure. <\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.0.94″ header_3_text_color=”#d71e3e”]<\/p>\n

Cardiovascular disease (CVD), namely heart disease and stroke, continues to reign as the number one cause of death in North America.<\/p>\n

One in four Canadians has \u00a0some form of heart disease \u2013 about 8 million people.<\/h3>\n

[\/et_pb_text][et_pb_image admin_label=”Image – hearts” src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2018\/01\/WV_V3_Artcl_HlthyFats_Hearts.png” show_bottom_space=”off” align=”center” force_fullwidth=”on” _builder_version=”3.0.94″ custom_margin=”40px||70px|” border_style=”solid” animation=”off” sticky=”on” \/][\/et_pb_column][et_pb_column type=”1_2″][et_pb_text admin_label=”Text- About 60 million Americans suffer from heart disease.” _builder_version=”3.0.100″ custom_margin=”|||”]<\/p>\n

About 60 million Americans suffer from heart disease. Yet, this is a \u201clifestyle disease\u201d that can be largely prevented by not smoking, making healthful choices, increasing physical activity, and maintaining a healthy weight. This means that if we change our environment we can reduce the likelihood of developing disease. So why, if we know we can prevent CVD, as well as type 2 diabetes and obesity, and even certain types of cancers, are they still the top chronic diseases that people are dealing with? <\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″][et_pb_divider color=”#d6e8e6″ show_divider=”on” divider_weight=”2″ _builder_version=”3.0.94″ \/][\/et_pb_column][\/et_pb_row][et_pb_row custom_margin=”-250px|||” _builder_version=”3.0.94″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_2″][et_pb_text admin_label=”Text – FATS CAN CHANGE OUR CELLS” _builder_version=”3.0.94″ text_font=”||||||||” header_font=”||||||||” header_3_text_color=”#71bf44″ custom_margin=”80px|||”]<\/p>\n

FATS CAN CHANGE OUR CELLS<\/strong><\/h3>\n

Essential fatty acids are the building blocks of cells \u2013 a diet full of bad fats leads to bad \u00a0cell structures, which in turn can be linked with depression, cardiovascular disease, immune-system impairment, joint pain, diabetes, obesity \u2013 and the list continues. Of all the areas studied with respect to omega-3s and disease prevention, there is no area that shines brighter than that of healthy fats for heart health. <\/p>\n

[\/et_pb_text][et_pb_divider color=”#71bf44″ show_divider=”on” divider_weight=”3″ _builder_version=”3.0.94″ \/][et_pb_text admin_label=”Text – THE GREAT FISH FIND” _builder_version=”3.0.94″ text_font=”||||||||” header_3_text_color=”#71bf44″]<\/p>\n

THE GREAT FISH FIND<\/strong><\/h3>\n

In the late 1970s, two Danish scientists, Dyerberg and Bang, were the first to highlight the cardio-protective effect of dietary omega-3 fats found in fatty fish in the Inuit population. Over the past 30 years, the mechanisms by which fish oils improve cardio-vascular health have been extensively studied, showing anti-inflammatory, antiarrhythmic, and antiaggregatory effects,\u00a0as well as improvements in endothelial function. <\/p>\n

[\/et_pb_text][et_pb_divider color=”#e94f32″ show_divider=”on” divider_weight=”3″ _builder_version=”3.0.94″ \/][et_pb_text admin_label=”Text – FISHING FOR HEART HEALTH” _builder_version=”3.0.94″ text_font=”||||||||” header_3_text_color=”#e94f32″]<\/p>\n

FISHING FOR HEART HEALTH<\/h3>\n

An impressive number of studies have continued to show that fish is good for the heart. Findings include that omega-3 fatty acids decrease the risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow the growth rate of atherosclerotic plaque, and lower blood pressure (slightly). The American Heart Association says that for patients with coronary artery disease, at least 1 g of omega-3s per day is recommended. Similarly, for those with elevated triglyceride levels, 2\u20133 g of omega-3s per day is desirable. <\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″][et_pb_text admin_label=”Text – FISH OIL REDUCES INFLAMMATION” _builder_version=”3.0.100″ header_3_text_color=”#d71e3e” custom_margin=”80px|||”]<\/p>\n

FISH OIL REDUCES INFLAMMATION<\/h3>\n

We have all heard that an aspirin a day keeps the doctor away, especially for those with heart disease. The reason aspirin is so effective at decreasing heart attack risk is its ability to thin blood, and also its anti-inflammatory benefits. Upon the action of aspirin, EPA and DHA can be converted by the COX and LOX pathways into similar families of resolvins, and D series, which have tremendous anti-inflammatory benefits \u00a0for heart health.<\/p>\n

Most studies have shown a correlation between diet and markers of inflammation called C-reactive protein (CRP), a protein produced by the liver when arteries become inflamed. In a study published in the journal Circulation<\/em>, women who had the highest CRP levels were two times more likely to have a cardiovascular event.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text – A traditional Mediterranean diet” _builder_version=”3.0.94″ header_3_text_color=”#d71e3e” max_width=”65%”]<\/p>\n

A traditional Mediterranean diet rich in olive oil, tomatoes, fish, and an abundance of fruit and vegetables, legumes, and grains, can provide tremendous anti-inflammatory benefits.<\/h3>\n

[\/et_pb_text][et_pb_text _builder_version=”3.0.94″]<\/p>\n

Because fish oil is rich in omega-3 fatty acids, research has shown its ability to decrease inflammatory markers such as CRP. A study involving 130 people with metabolic syndrome each received 1000 mg of fish oil daily over a six-month period. These individuals saw a significant reduction in CRP levels, cholesterol, and triglycerides. <\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text – Source: Lavie C, Milani RV, Mehra MR” _builder_version=”3.0.94″ text_font_size=”10″]<\/p>\n

Source:<\/em> Lavie C, Milani RV, Mehra MR & Ventura HO, Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Diseases, Journal of the American College of Cardiology<\/em>. 54 (August 2009): 585\u2013594. <\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″][et_pb_divider color=”#d6e8e6″ show_divider=”on” divider_weight=”2″ _builder_version=”3.0.94″ \/][et_pb_image admin_label=”Image – Benefits” src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2018\/01\/WV_V3_Artcl_HlthyFats_Benefits-1.png” align=”center” _builder_version=”3.0.94″ \/][et_pb_divider color=”#d6e8e6″ show_divider=”on” divider_weight=”2″ disabled_on=”on|on|off” _builder_version=”3.0.94″ \/][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_2″][et_pb_image admin_label=”Image – cooking” src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2018\/01\/WV_V3_Artcl_HlthyFats_Cooking.png” _builder_version=”3.0.94″ border_style=”solid” animation=”off” sticky=”off” \/][et_pb_text admin_label=”Text – bullet points” _builder_version=”3.0.94″ text_text_color=”#298e98″]<\/p>\n

Studies have shown that 420 mg of Provinal omega-7:<\/strong><\/p>\n

    \n
  • Decrease LDL cholesterol<\/strong><\/li>\n
  • Decrease triglycerides<\/strong><\/li>\n
  • Decrease CRP<\/strong><\/li>\n
  • Reverse atherosclerotic plaque<\/strong><\/li>\n
  • Improve blood sugar balance<\/strong><\/li>\n
  • Improve insulin sensitivity<\/strong><\/li>\n<\/ul>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″][et_pb_text admin_label=”THE NEW OMEGA-7 REDUCES CRP – text” _builder_version=”3.0.94″ text_font_size=”20px” text_text_color=”#298e98″]<\/p>\n

    THE NEW OMEGA-7 REDUCES CRP<\/strong><\/span> <\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Text ” _builder_version=”3.0.100″]<\/p>\n

    \nOmega-7 fatty acids are a type of monounsaturated fat which exists naturally in small amounts in macadamia nuts and sea buckthorns.<\/p>\n

    However, these foods also contain higher amounts of palmitic acid, a saturated fat, which has been shown to increase inflammation. Seeking an omega-7, with no palmitic acid, has been identified in research as an important consideration. Palmitoleic acid has the powerful effect of reducing inflammation in the body (as measured by CRP), reducing insulin resistance thereby improving metabolic syndrome risk factors and improving pancreatic health. It is an incredibly safe and effective option to help people reach their ultimate cardiovascular health. Research from Harvard Medical School and the Cleveland Clinic, as well as universities in Japan and Hawaii, reveal the amazing healing powers of purified omega-7.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Text – FATTY FISH LOWERS CHOLESTEROL AND TRIGLYCERIDES” _builder_version=”3.0.100″ text_font_size=”20px” text_text_color=”#71bf44″ header_font=”||||||||” header_2_font=”||||||||” header_3_font=”||||||||”]<\/p>\n

    \nFATTY FISH LOWERS CHOLESTEROL
    \nAND TRIGLYCERIDES<\/strong><\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Text ” _builder_version=”3.0.94″]<\/p>\n

    \nTriglycerides, the blood storage form of fat (which is increased by not just fat, but by too much sugar in our diet as well), are a major risk factor for heart disease, possibly even greater than high total cholesterol. Luckily, this is where fish oils shine in their ability to reduce triglyceride levels by 30\u201340% when using approximately 4 g of EPA and DHA daily. The results are very effective, even in comparison with some pharmaceutical drugs.<\/p>\n

    When added to statin therapy in patients with triglyceride levels between 200 and 499 mg\/dL, this dosage of omega-3 PUFAs lowers triglyceride levels by close to 30%. A dose-dependent relationship exists for fish oil and triglyceride lowering \u2013 the higher the doses used, the greater the reduction in triglyceride levels.<\/p>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.94″ text_font_size=”20px” text_text_color=”#ffffff” header_3_font_size=”30px” header_3_text_color=”#ffffff” background_color=”#71bf44″ custom_padding=”50px|||”]<\/p>\n

    Summary of food strategies to improve heart health<\/strong><\/h3>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row background_color=”#71bf44″ background_color_1=”#71bf44″ _builder_version=”3.0.94″][et_pb_column type=”1_2″][et_pb_text admin_label=”Text – bullets” _builder_version=”3.19.18″ background_color=”#71bf44″ text_text_color=”#ffffff”]<\/p>\n

      \n
    • Limit intake of trans fats and red meat<\/strong> (1\u20132 servings of red meat are suggested per week). Try to cut any excess fat from meat, or choose leaner cuts.<\/li>\n
    • Increase consumption of fatty fish<\/strong> (at least two servings per week).<\/li>\n
    • When choosing culinary oils, use heart-healthy extra virgin olive oil<\/strong> for salad dressings and as a garnish. Use coconut oil, avocado oil, or grapeseed oil for medium-to-high-heat cooking.<\/li>\n
    • Increase consumption of dietary fibre<\/strong>. Fibre helps mop up extra cholesterol from the blood, helps balance blood sugar, provides a feeling of fullness, and helps shed extra weight.<\/li>\n
    • Enjoy your food baked or grilled and fry less often<\/strong> (when you do fry, make sure to match your oil with the smoke point and cooking application).<\/li>\n<\/ul>\n

      [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.19.18″ background_color=”#71bf44″ text_text_color=”#ffffff”]<\/p>\n

        \n
      • Choose low-sodium seasonings<\/strong> such as spices, herbs, and lemon juice in cooking and at the table.<\/li>\n
      • Increase consumption of antioxidant-rich foods<\/strong> (remember, antioxidants help deactivate and absorb all the free radicals that damage cellular walls).<\/li>\n
      • Consume foods such as berries<\/strong>, dark green leafy vegetables, citrus fruit, green tea, and red wine.<\/li>\n
      • Eat fewer simple sugars<\/strong> \u2013 focus on fibrous carbohydrates only.Limit alcohol consumption (other than the occasional glass of red wine, which is loaded with heart-healthy resveratrol).<\/li>\n
      • Increase consumption of anti-inflammatory foods, especially turmeric<\/strong>.<\/li>\n
      • Exercise at least 30 minutes per day<\/strong>, five days per week. Use natural supplements such as omega-3s<\/strong> from fish or omega-7<\/strong>.<\/li>\n<\/ul>\n

        [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

        When you look down the aisles of your neighbourhood grocery store, you can see why cardiovascular disease is the number one cause of death in Canada and the United States. Ninety percent of the products on the supermarket shelves are highly processed\u00a0foods that are filled with harmful fats, loaded with sugar, and depleted of fibre. […]<\/p>\n","protected":false},"author":15,"featured_media":32957,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_cover_media_provider":"image","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_cover_video_id":0,"apple_news_cover_video_url":"","apple_news_cover_embedwebvideo_url":"","apple_news_is_hidden":"","apple_news_is_paid":"","apple_news_is_preview":"","apple_news_is_sponsored":"","apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":[],"apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[14,1,13],"tags":[3783,3790,3795,3737],"class_list":["post-29936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-expert-advice","category-health","category-nutrition","tag-healthy-weight","tag-heart-health","tag-nutrition","tag-omegas","et-has-post-format-content","et_post_format-et-post-format-standard"],"apple_news_notices":[],"yoast_head":"\nFishing for Healthy Fats - Women's Voice (US)<\/title>\n<meta name=\"description\" content=\"One in four Canadians has some form of heart disease. There are some healthy fats that can be incorporated into your diet for a healthy heart.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/womensvoice.com\/en-us\/articles\/expert-advice\/fishing-healthy-fats\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fishing for Healthy Fats\" \/>\n<meta property=\"og:description\" content=\"One in four Canadians has some form of heart disease. There are some healthy fats that can be incorporated into your diet for a healthy heart.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womensvoice.com\/en-us\/articles\/expert-advice\/fishing-healthy-fats\/\" \/>\n<meta property=\"og:site_name\" content=\"Women's Voice (US)\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-10T16:58:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-06-03T16:28:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2018\/01\/Fishing-For-Heathly-Fats.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"596\" \/>\n\t<meta property=\"og:image:height\" content=\"449\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Karlene Karst, BSc Nutrition\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Karlene Karst, BSc Nutrition\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/articles\\\/expert-advice\\\/fishing-healthy-fats\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/articles\\\/expert-advice\\\/fishing-healthy-fats\\\/\"},\"author\":{\"name\":\"Karlene Karst, BSc Nutrition\",\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/#\\\/schema\\\/person\\\/a68204669a7cd3f9faf480d50e329660\"},\"headline\":\"Fishing for Healthy Fats\",\"datePublished\":\"2018-01-10T16:58:58+00:00\",\"dateModified\":\"2020-06-03T16:28:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/articles\\\/expert-advice\\\/fishing-healthy-fats\\\/\"},\"wordCount\":2016,\"image\":{\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/articles\\\/expert-advice\\\/fishing-healthy-fats\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/wp-content\\\/uploads\\\/sites\\\/3\\\/2018\\\/01\\\/Fishing-For-Heathly-Fats.jpg\",\"keywords\":[\"Healthy Weight\",\"Heart Health\",\"Nutrition\",\"Omegas\"],\"articleSection\":[\"Expert Advice\",\"Health & Wellness\",\"Nutrition\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/articles\\\/expert-advice\\\/fishing-healthy-fats\\\/\",\"url\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/articles\\\/expert-advice\\\/fishing-healthy-fats\\\/\",\"name\":\"Fishing for Healthy Fats - Women's Voice (US)\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/articles\\\/expert-advice\\\/fishing-healthy-fats\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/articles\\\/expert-advice\\\/fishing-healthy-fats\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/wp-content\\\/uploads\\\/sites\\\/3\\\/2018\\\/01\\\/Fishing-For-Heathly-Fats.jpg\",\"datePublished\":\"2018-01-10T16:58:58+00:00\",\"dateModified\":\"2020-06-03T16:28:21+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/womensvoice.com\\\/en-us\\\/#\\\/schema\\\/person\\\/a68204669a7cd3f9faf480d50e329660\"},\"description\":\"One in four Canadians has some form of heart disease. 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