Poor nutrition is responsible for up to half of all deaths from heart disease, stroke, and type 2 diabetes. Regular intake of omega 3 fatty acids improves blood pressure, cholesterol and insulin sensitivity. There are two types of omega 3 fatty acids that specifically improve heart health. They are mono and poly unsaturated fatty acids.
The typical American diet contains of more monounsaturated fatty acids then polyunsaturated acids so it is very important for the average person to consume more polyunsaturated fatty acids. Also saturated fats and monounsaturated fatty acids are made by the body whereas polyunsaturated omega 3 & 6 fatty acids have to be obtained in the diet.
Good sources of polyunsaturated omega 3 & 6 fatty acids include: Fatty fish such as salmon & anchovy; walnuts; flax, hemp & chia seeds; chicken & eggs.
The worst foods for heart health are those high in unhealthy fats, high in sugar and foods that are high in refined carbohydrates.
An example of unhealthy fats are trans fats which are made by processing liquid fats into solid fats. This process is known as hydrogenation. It is best to avoid hydrogenated fats. Trans fats are found in fried and battered food, shortening, stick margarine, cake mixes, pies and pie crusts.
