Simple changes in your diet can be an easy and cost effective way to lower blood pressure and keep your heart healthy. Salmon, and other fatty fish high in Omega 3 fatty acids, as a regular part of your diet may be a great way help you achieve a healthy cardiovascular system.

According to the American Heart Association, ideally you would eat at least two 3.5oz cooked (3/4 cup flaked) of a fatty fish, such as salmon, mackerel, herring, lake trout, sardines and albacore tuna, at least two time per week. Fish like these are high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), types of omega 3 fatty acids, and are believed to help in reducing heat disease risk. Do note that because of their tendency to collect unhealthy amounts of mercury, it is highly recommended you avoid eating shark, swordfish, king Mackerel, or tilefish.
Another, and equally important, source of omega 3 fatty acids are those that can be found in foods like walnuts and flaxseed. These foods provide a type of omega 3 called alpha-linolenic acid. Consuming omega 3 fatty acids from both plants and fish have been shown to be beneficial for those at risk of coronary heart disease in large studies, although more studies are needed to prove a direct cause and effect relationship.

Why all this talk about omega-3 fatty acids? Turns out there are two fatty acids our body needs, omega-3 and omega-6. These two different types of fatty acids are basically opposites; omega-6 fatty acids increase inflammation, blood clotting and cell proliferation, and omega-3 fatty acids work to decrease those activities. Omega-6 fatty acids are found in foods like corn, sunflower, safflower, soy. Given that these foods have become staples of the American diet, and have also become popular in livestock and poultry feed, it’s easy to see how most people need more omega-3 fatty acids in their diet.

So, the bottom line is too many omega-6 fatty acids in your diet can contribute to too much inflammation in your body. Many people can fight the effects of excess omega-6s by incorporating more omega-3s in their diet by eating the right types of fish (like salmon) and foods like flaxseed, walnuts and omega-3 fortified eggs.

For more information visit:

“Fish 101″. American Heart Association website. Can be viewed at http://www.americanheart.org/presenter.jhtml?identifier=3071550.

“Q and A: Balancing Omega-3 and Omega-6?”. Dr. Weil 2/22/2007. Can be viewed online at http://www.drweil.com/drw/u/QAA400149/balancing-omega-3-and-omega-6.html.