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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!

Kathy S.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.

SardineWild 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. PerriconeDr. 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

White WaterSo 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.

Vitamin EIn 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.

Salmon FishYou 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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I am a full time Beachbody Coach. I motivate and guide close to 2,500 Club members and head a team of 11 Beachbody Coaches who are all committed to helping you reach your goals. Before joining BeachBody, I was a certified personal trainer for more than a dozen years and have been a running coach for over 20 years. Continued...


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