Dietitian: Eat Fish Twice Weekly for Brain Health
A registered dietitian advises eating fatty fish twice a week to support brain health, as these foods provide essential omega-3 fatty acids that plant sources cannot efficiently supply.
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Omega 3s
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Dietitians Clarify When Sushi Is Nutritious and When It Is Not
Sushi can be a nutrient-rich meal when it features simple ingredients like fish, seaweed, and vegetables, but its health benefits depend heavily on preparation. Registered dietitians emphasize that the vinegared rice is the defining component, not the raw fish. While fatty fish provide essential omega-3s and vitamins, specialty rolls often contain high amounts of saturated fat, sugar, and sodium. Moderation is key, with experts recommending a few times per week for most healthy adults, while cautioning vulnerable groups to avoid raw seafood due to mercury and bacterial risks.
Sardinemaxxing: Dietitians Weigh In on the Viral Sardine Trend
The 'sardinemaxxing' trend on TikTok promotes sardines as an affordable, nutrient-dense protein source. Registered dietitians confirm sardines offer high levels of omega-3s, protein, calcium, and vitamin D with low mercury content. However, experts caution that canned sardines are high in sodium and purines, making them unsuitable for individuals with hypertension, kidney disease, or gout. The consensus is that sardines should be part of a balanced diet, not the sole focus of a health plan.
Age Gracefully: 5 Supplements Dr. Sood Says Can Help You Stay Strong
Dr. Kunal Sood shares five supplements—creatine, vitamin D, omega-3s, magnesium, and protein powder—that may help aging adults preserve strength when paired with resistance training; creatine and adequate protein have the strongest evidence, while the others may support performance by addressing limiting factors rather than directly building muscle.
"RDs Recommend Nutrient-Rich Foods as Natural Painkillers for Arthritis Relief"
Omega-3s are a powerful nutrient that can help lower inflammation in the body, which is linked to chronic diseases like heart disease and cognitive decline. They have been shown to support heart health, improve brain function, and potentially reduce the risk of cognitive decline and Alzheimer's disease. Incorporating omega-3-rich foods like fish, nuts, and seeds into your diet can help you reap the benefits of this essential nutrient.
Omega-3s and Vitamin D3: A Powerful Combo for Heart Health
A placebo-controlled trial using data from the VITAL trial, which investigated the effects of omega-3s and vitamin D3, found that supplementation with omega-3s plus vitamin D showed improvements in electrocardiographic measures indicative of better heart health. The study observed small but clinically significant changes in the electrocardiograms of the omega-3s group, suggesting potential effects on cardiac electrophysiology. Omega-3s expert Dr. William S. Harris praised the findings, emphasizing the need for further research to determine who will benefit the most from increasing their omega-3 intake.
Study Reveals Day of the Week with Highest Risk of Heart Attack.
A new study presented at the British Cardiovascular Society conference found that serious heart attacks are more likely to occur on Mondays, with a 13% increase in the rate of heart attacks at the start of the workweek. The cause is likely multifactorial, but poor sleep quality and inconsistent sleep schedules may play a role. To protect heart health, it's important to regulate circadian rhythms by standardizing sleep schedules and prioritizing omega-3s and exercise.
"38 Foods for Lowering Blood Pressure"
Nearly half of Americans have high blood pressure, which increases the risk for heart disease and stroke. However, lifestyle changes, such as exercising regularly, cutting back on alcohol, and getting proper nutrition can help. Whole foods that are heavily plant-based, high in fiber, and rich in antioxidants are the best way to go. Foods high in vitamin C, vitamin E, potassium, selenium, L-arginine, calcium, and omega-3s can help lower blood pressure. It's important to stay hydrated, avoid sugary drinks, and exercise for at least 30 minutes most days.
The Importance of Omega-3s for Your Health
Omega-3 fatty acids, found in plants and seafood, offer numerous health benefits, including reducing the risk of heart attacks, improving brain function, protecting against depression, supporting vision, and promoting a healthy pregnancy. Most people do not consume enough omega-3s, and supplements can be a good option for those who do not eat enough fish. When choosing a supplement, look for one that contains both EPA and DHA, is pure and fresh, and has a dosage of up to 5,000 mg daily. However, it is important to note that supplements do not provide other nutrients found in fish, so it is best to prioritize fish consumption first.