When we’re talking women’s fitness and health, omega-3 faty acids are so important. Omega-3 fatty acids can reduce insulin resistance, and the potential for atherosclerosis and heart attacks. Omega-3 fats are found abundantly in cold water fish like salmon, sardines, tuna, rainbow trout, anchovies, and herring, and in lesser amounts in flax seed oil, some nuts and seeds and beans, like walnuts, pumpkin seeds and soy beans, and in much smaller quantities in dark green leafy vegetables.
These amazing acids prevent fat from building up in the arteries, especially the aorta, the largest of the arteries, which supplies oxygenated blood to your body. Omega-3s annihilate a molecule called lipoprotein lipase, which traps the LDL (the bad) cholesterol in the artery wall.
Boost your cardiovascular health by eating more cold fish or taking supplements that contain long-chain EPA and DHA. Albacore tuna has a higher level of Omega-3s and is an excellent choice for lunch or dinner.
Improve your digestive system by eating cold-water fish regularly. With the ability to lubricate the colon, these essential fatty acids are the key to gastrointestinal health. That’s good news, because a well-tuned digestive system is paramount to losing weight. The problem is, women in America are just not eating enough fish.
To promote healthy eating for you and your family, make a meal plan before your trip to the grocery store. Then purchase the ingredients that you will need for each meal. This will ensure you have everything you need to prepare healthy meals throughout the week. It will also keep you from filling up the cart with high-calorie, fat-laden foods, too.
Fresh fish is best, but canned varieties of tuna, salmon and sardines are very healthy too. If you are looking for a recipe for a fish feast, check out our recipe-of the week section for ideas on cooking and serving these cold-water creatures.
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~ Karen Ficarelli
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