by Kate Haisch

Many people regularly take fish oil supplements to increase their consumption of omega-3 fats. These fats have been proven to reduce the incidence of coronary artery or coronary heart disease.  They have also been found to reduce the development of cardiovascular disease and inflammation.

Fish oil has been shown in clinical trials to reduce the incidence of heart disease by lowering cholesterol.  In addition, fish oil may help control glucose in diabetics.  It also may lower blood pressure, improve rheumatoid arthritis and help reduce risk of death from heart attack.

Omega-3 fats are naturally found in fatty fish  such as herring, mackerel, salmon, tuna, as well as in flaxseed and walnuts.

Flaxseeds are the little brown seeds have been around for thousands of years. They are high in alpha lipoic acid or ALA and high in the phytochemical lignans.  ALA can be converted to omega-3 fatty acids in the body and offers a long list of benefits.  ALA may help prevent cancer, preserve brain function, reduce incidents of cataracts, reduce signs of aging, increase blood flow and protect the liver.

Lignans may help prevent cancer because of their antioxidant properties and they also may help protect against heart disease by inhibiting the absorption of cholesterol in the body.

Flaxseed contains 100 to 800 times as many lignans as other common seeds. However, make note that flaxseed oil does not contain lignans and so it is best to consume ground seeds.

Nutrition for You recommends taking 1,000 mg of fish oil daily or consuming 8 ounces of salmon per week with daily consumption of flaxseed and/or walnuts. It is recommended to consume 2 tablespoons of ground flaxseed or flaxseed meal daily.  It may be added in shakes or sprinkled on top of cereal for breakfast.

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