Heart Healthy Food
Coldwater Fish, the Top Superfood
By Kathy Smith, creator of
Project: YOU™
From the Million Dollar Body Club - Join Today and Workout to
Win!
 The
question I get asked the most is, "Kathy, what's the most important thing I can
do for my health?" The most important thing you can do is take good care of
your heart. To be more specific, I am talking about getting regular exercise,
not smoking, and controlling stress, along with eating a variety of nutritious,
heart-healthy foods as part of a healthy diet. The top "superfood" that I tell
people to add to their list of favorite heart health boosters is fish. But not
just any fish. Fish that is a good source of omega-3 fats.
 Wild
salmon, mackerel, sardines, and anchovies (coldwater fish) are at the top of
the list of heart-healthy, antiaging brain food. These fatty fish are packed
with protein, omega-3 essential fatty acids, and antioxidants that have been
proven to protect against heart disease. The evidence is so strong that the
American Heart Association recommends eating salmon and other omega-3-rich
foods twice a week for benefits that go far beyond heart health. Fatty fish
guard your heart, brain, and circulatory system. Plus, there is evidence that
people suffering from depression can benefit from diets rich in omega-3 fatty
acids.
 Dr. Nicholas Perricone, a certified dermatologist and well-known
antiaging expert, is considered the "father of fish oil" because he was one of
the first serious supporters of fish oil supplements as well as wild salmon for
supplying the body with much-needed essential fatty acids (EFAs) necessary for
healthy, young-looking, supple skin.
Go wild
 So what's the difference between wild salmon and farmed salmon?
There are some very compelling reasons why you might want to choose wild
salmon. It has high levels of omega-3 fatty acids, and a healthier ratio of
omega-3s to omega-6s (while some essential omega-6 fatty acids are healthy,
most Americans consume an unhealthy amount in their regular diet). It has a lot
less saturated fat than most farmed salmon does, and it's a superior source of
DMAE, the main ingredient for better muscle tone. Wild sockeye salmon are the
best choice because they eat algae instead of small fish, like their cousins
the coho and the king. This means sockeye don't absorb as many toxic chemicals
that they can pass on to us.
 In
addition to being heart healthy, fish oil does make you smarter if you make it
a regular part of your diet. It strengthens brain cell membranes and enhances
cell-to-cell communication. People who take it over time find they can remember
in-depth conversations better, think on their feet, do better on tests, and
have less difficulty reading maps.
 You
should aim for two meals a week of coldwater fish, preferably wild sockeye
salmon. If you don't like fish, you can take a daily fish-oil supplement (500
mg EPA, 500 mg DHA), and choosing the right one just got easier. The nonprofit
group Environmental Defense evaluated 54 manufacturers and found that more than
two-thirds follow the strictest standards for reducing major fish-oil
contaminantsmercury, PCBs (polychlorinated biphenyls), and dioxins. Remember,
because fish oil capsules can be unstable, it's best to store them in the
refrigerator.
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