REDUCING CHOLESTEROL: EAT THE RIGHT FATS AND AVOID THE BAD ONES
Obtain Omega 3 Fats in Your Diet
An enormous amount of research has been done on the benefits of omega 3 fats for cardiovascular health. Omega 3 fatty acids are a type of polyunsaturated fatty acid with strong anti-inflammatory properties. As well as benefiting the heart, omega 3 fats are particularly good for helping arthritis, cognitive function and depression.
Alpha-linolenic acid (ALA) is an essential fatty acid found in flaxseeds, walnuts and other seeds and vegetables. Our cells convert ALA into two omega 3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); they are especially abundant in brain cells, the retina of the eyes, adrenal gland and sex glands (ovaries and testes). In addition to making them in our cells, we can obtain EPA and DHA by eating oily fish such as salmon, sardines, herrings, mackerel, tuna and halibut.
Omega 3 fatty acids have the following benefits for our heart:
• They make our platelets less sticky, therefore reducing the risk of blood clots forming which can lead to a heart attack or stroke.
• They lower blood triglyceride levels.
• They lower blood pressure.
• They decrease the rate of plaque accumulation in the arteries.
• They help to stabilize arterial plaques, making them less likely to rupture and lead to a heart attack.
• They increase levels of HDL “good” cholesterol.
• They can help to break up blood clots already present.
A study published in the Journal of the American Medical Association evaluated more than 84 000 women and found those who ate fish five or more times per week had a 34 percent lower chance of coronary heart disease than women who ate fish less than once a month. In another study, patients with high cholesterol were given either EPA and DHA or a placebo for seven weeks. The patients who took EPA and DHA were found to have a significant improvement in the elasticity of their arteries. This means their blood pressure was likely to be lower, and they had a lower chance of blockages in their arteries.
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