3. Include Omega-3 EFA’s in Your Diet
Animal-based foods such as deep-water fishes and shellfish contain the essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Almonds, flax oil, and other plant-based foods contain Alpha-linolenic acid (ALA). These polyunsaturated fat sources assist the body in reducing levels of inflammation.
EFA’s improve circulation and the cholesterol return effect in the liver. As a result, lowered LDL and increased HDL production improve the lipoprotein profile, reducing the risk of disease. Regularly consuming foods rich in EFA’s helps the heart cope with stress and protects it against cardiovascular diseases such as arterial sclerosis.
Recommendations from The American Heart Association suggest eating oily fish such as salmon, albacore tuna, and sardines at least twice a week to benefit from Omega-3 EFA’s. Some people may not enjoy the strong taste of seafood, in this case, you can supplement your diet with cold-pressed fish oil capsules or flavored cod liver oil.