Summary of Contents: February is Heart Month! MEGA OMEGA'S Other Articles Recipe of the Month Other Recipes We Can Help! Who We Are Share this message with a friend!

February is Heart Health Month!

MEGA OMEGA'S

Healthy Fats

Omega-3 and omega-6 fats are polyunsaturated fats that are essential because our bodies cannot produce them, and as a result we must obtain them from our diet. Recent studies show that the typical North American diet contains substantially higher amounts of omega-6 than omega-3, which may not supply an appropriate balance for normal growth, development, and overall health. North Americans eat high amounts of cereal grains, such as wheat, corn, and rice, which are rich in omega-6 and other nutrients, but low in omega-3's. In addition, much of the meat sources available are low in omega-3's because they are derived from livestock fed these cereal grains. Health Canada recommends 0.5% of your total energy intake come from omega-3's (0.5 g omega-3's per 1000 Calories). On average this is likely 1.0 - 1.5 g omega-3's per day depending on your caloric intake.

Types of Omega-3 Fats

There are three different essential omega-3's:

1. alpha-linolenic acid (ALA),
2. eicosapentaenoic acid (EPA)
3. docosahexaenoic acid (DHA).

ALA is found in foods such as flaxseed, canola, and walnuts, while EPA and DHA is mainly found in fatty fish. All three of these omega-3's are important; however EPA and DHA may play a more crucial role in growth and development, and disease prevention.

Sources of Omega-3 Fats

The best most reliable sources of omega-3's include fatty fish such as salmon, halibut, and mackerel; herring; sardines, bluefish, and tuna. Other sources of omega-3's include flaxseed oil, canola oil, soybean oil, walnuts, ground flax seeds, wild game (venison and buffalo) and omega-3 enriched foods (such as omega-3 enriched eggs). Omega-3 rich eggs are the result when chickens are fed a diet rich in flax seeds.

Health Benefits of Omega-3 Fats

• Lowers blood pressure
• Lowers cholesterol
• Decrease the risk of heart disease, stroke and blood clots
• Aids in fetal development and infant brain, eye and nervous system development
• May help alleviate the symptoms of rheumatoid arthritis, psoriasis, Crohn's disease and other inflammatory diseases
• May help protect against certain cancers such as breast, colon, and prostate

Other Articles

· Are You a Healthy Weight?

· Nutrition Before Exercise or Sport Training

Easy Baked Salmon Salmon is a great source of healthy Omega 3 fats for your heart! To complete the meal, pair the salmon with our Dilled Lemony Rice recipe, and any vegetable! Makes 4 servings What You Need: · 450g Salmon fillet · Fresh lemon wedges · Salt (optional) · Pepper (optional) How You Prepare: 1. Preheat oven to 400 degrees F. 2. Loosely wrap the salmon in tin foil. 3. Place wrapped salmon on cooking sheet. 4. Bake for approximately 10-15 minutes, until centre is no longer darker pink. 5. Top with freshly squeezed lemon wedges, salt and pepper. 6. Serve immediately Nutrition Information Per Serving: Calories: 206 Carbohydrates: 0 g Protein: 29 g Fat: 9.2 g Dietary Fibre: 0 g Click here for a printable PDF document

Other Recipes

· Spinach Feta Pasta

· Butternut Squash Soup

We Can Help!

Get advice from the Registered Dietitians at Health Stand Nutrition Consulting Inc. To learn more about the following services click on the service of interest below:

• One-on-one Nutrition Coaching
• Inspiring Conference Keynotes by the Chocoholic Dietitian
• Workplace Wellness Programs & Retreats
• Lunch & Learn Seminars/Workshops