Omega-3 Fats From Walnuts Versus Fatty Fish

Omega-3 fatty acids, such as those found in fatty fish, have been shown to reduce the buildup of plaque in the arteries. Therefore, eating fish is one way to reduce your risk of heart disease.

Interestingly enough, in a study reported in the American Journal of Clinical Nutrition, researchers compared the effects of walnuts and fatty fish on blood lipids and found that walnuts reduced total and LDL or bad cholesterol while fatty fish reduced triglyceride levels.

Both high LDL cholesterol and high triglyceride levels can lead to cardiovascular disease. Based on the study results, the researchers suggest eating a diet that contains both walnuts and fatty fish as a means of reducing cardiovascular disease risk.

Eating 1 to 1.5 grams of walnuts and 5 grams of omega-3 fats from fish or fish oil should be adequate.

References
American Journal of Clinical Nutrition

If you have heart disease, high blood pressure or other cardiovascular disease risk, talk to a registered dietitian about the best course of action when it comes to diet and nutrition. You can find a registered dietitian/RD by visiting www.eatright.org, the American Dietetic Association website. Nearly 70,000 registered dietitians are ready to serve.
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Eating to Prevent Colon Cancer

Introduction

According to the U.S. Centers for Disease Control and Prevention, colorectal cancer is one of the most commonly diagnosed cancers in the U.S. While a diagnosis of cancer can be devastating, there are some things that you can do to lower your risk of developing colon cancer.

Obesity, Waist Size and Colon Cancer

A number of studies show that being overweight and/or having a large waist size is associated with an increased risk of colon cancer. Therefore, if you are overweight or obese, one of the most important things you can do to reduce your risk is to lose weight.

What to Eat

Making healthy food choices on a daily basis is critical. Your digestive tract needs fiber along with vitamins, minerals and other plant compounds to function properly. However, if you are like most Americans, you may not be getting the fiber you need. You could be coming up short on a wide range of other nutrients, as well. 

Without these dietary essentials, your risk of developing colon cancer may be increased. So pay attention to what’s on your plant and make sure that you are eating foods that can protect against cancer rather than increase your risk.

Dietary Fiber

Eat foods that are high in fiber. That means fruits, vegetables, whole grains, nuts and seeds.

Fruits and Vegetables

Fruits and vegetables not only provide a large amount of fiber; they are also loaded with antioxidant vitamins and minerals, plus other phytonutrients that may help to prevent cancer.

Whole Grains

Whole grain breads and cereals can help to boost your fiber intake, which is necessary for a healthy digestive tract and colon health.

Dietary Fat

A diet high in fat, particularly animal fat, has been linked to increased risk for colon cancer. Health experts recommend limiting these types of fats in your diet. Choose healthy omega-3 fats and monounsaturated fats from fish, nuts and seeds instead.

References

American Institute for Cancer Research

Centers for Disease Control and Prevention

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For a personalized nutrition consultation, talk to a registered dietitian. Registered dietitians are the healthcare professionals most qualified by training and experience to assist you in making the right food choices for your condition. Find a registered dietitian by visiting the American Dietetic Association website at www.etright.org.

6 Steps to a Healthy Heart

February is American Heart Month. Here is what we know, according to the National Institutes of Health:

Heart disease is the leading cause of death in the United States.

According to the Centers for Disease Prevention and Control,  25 percent of deaths in 2007 were due to heart disease.

You may be at increased risk for heart disease if:

• You have a family history of heart disease
• Your cholesterol levels are high, specifically total and LDL cholesterol
• You have diabetes
• You smoke
• Your diet is lacking in fiber and key nutrients
• You don't get enough exercise

You may not be able to change your genes, at least not at this point, but there are a few things that you can do to reduce your heart disease risks. Here are a few tips:

• Eat foods rich in omega-3 fatty acids. Choose both plant and animal sources to cover all bases.
• Control your blood sugar by eating the right balance of carbohydrates, protein and fat. Pay attention to the ratio of insulin to carbohydrate to avoid extreme highs and lows.
• Do not smoke. If you smoke, stop.
• Eat foods rich in fiber, healthy fats, vitamins, minerals and other functional plant compounds.
• Avoid trans fats, saturated fats and foods with large amounts of added sugar or salt.
• Stay physically active. Start by climbing stairs and pick up the pace of your steps when walking if you haven't been active for a while.

References

Centers for Disease Control and Prevention; National Vital Statistics Reports: Deaths: Final Data for 2007; Xu, et al., 2007