Heart Lessons From Grandpa

My grandpa was known for a lot of things. He frequently added the suffix “ums” to all clothing items. It was a tradition to buy grandpa new clothes for Christmas and every year he would proudly say, “Oh lookie here Marian, a new pair of sock-ums and short-ums”.  Every night before bed, he would tell my sister and me, “Now, there will be no snoring tonight. I have to be up early to feed the animals.” If you ever spent the night at my grandparents’ home, then you know the walls shook because his snoring was so loud. When we would go out for dinner, my grandma would always nudge my grandpa and say, “look Karl, they have salmon on the menu.” To this day when the family dines out, someone always has to mention that there is “salmon on the menu.” My grandpa had heart disease and my grandma did a fantastic job making sure he followed a low-sodium diet and consumed adequate amounts of heart-healthy omega-3 fats.

It is well known that omega-3 fats are protective against heart disease since they have the ability to lower LDL cholesterol, which is known as the artery-clogging bad cholesterol. They can also help reduce triglyceride levels. Other research suggests that regular consumption can reduce the risk of Alzheimer’s disease and promote eye health. Omega-3 fats are also essential for the nervous system and acts as a natural anti-inflammatory. Even newer research is unveiling possible benefits of omega-3 on mood disorders such as depression.

The American Heart Association recommends consuming two 4-oz portions of fatty fish weekly. This includes salmon, tuna, mackerel or sardines. Their sources of omega-3 come from EPA and DHA; and these long-chain fatty acids appear to contain the most benefits for the heart. Wild fish obtain these nutrients from feeding on marine algae. While its effects on heart disease have not been as widely researched, algal oil is another source of DHA and EPA. This is a nice alternative for individuals who are vegan and do not consume fish.

Fish is not the only way to consume these heart-healthy fats (although they tend to be some of the most potent sources of this nutrient). Plant-based sources of omega-3s contain ALA. Here are some other ways to increase your omega-3 fatty acid intake.

• Mix ground flaxseed or flaxseed oil into menu items. Consuming 2 tbsp of ground flaxseed/day can increase intake of antioxidants, soluble fiber and omega-3 fats. A win-win-win food product! Sprinkle it in hot cereal, applesauce, yogurt, sauces or baked good items.
• Consume soybean and canola oil more often. Olive oil isn’t the only oil with heart-healthy benefits. A good place to find these oils is in your salad dressing selections. I’m a big fan of Marzetti’s Simply Dressed dressings. They are made with canola and olive oil and have minimal ingredients in their recipes.
• Enjoy walnuts more often. Add these omega-3–rich nuts to salads, in cereal or separately as a heart-healthy snack.

When possible, try to consume the majority of your omega-3 intakes from DHA and EPA sources such as fish and algae. However, plant-based sources of omega-3s also provide a wide set of their own benefits, so don’t rule out these nutritional sources too. And, when dining out, be sure to check if “salmon is on the menu.”