EAT THIS: Omega 3’s: Heart Healthy Fats

Posted on January 29, 2012 by


Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death.  Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).

I’m going to add a caveat here.  When it comes to inflammation-based diseases like cardiovascular disease –what you REMOVE from your diet is far more important than what you ADD.  In other words, if your diet is still based in sugar, refined flours and trans-fats, taking omega 3 supplements will not do much for you.  You will greatly increase your health by making changes in your dietary choices first!

Once your diet is clear of inflammation-causing foods, and you are getting a full range of your nutrition (including omega 3’s) from your daily diet, you may find you do not require further supplementation.  The benefit of relying on your food for your nutrition is your assurance that the nutrients are fully used by your body in the unrefined, unprocessed format in which they were intended.

Omega-3 oils are  present in foods including salmon and other oily fish, flax seed, chia seed, hemp seed, avocados and walnuts.

Cranberry-Mustard Crusted Salmon

Salmon and cranberries are a natural match – they pair both in pink coloration and in subtle sweetness, making for a great presentation. This quick recipe makes regular kitchen ingredients something very special.


3 TBS extra virgin coconut oil

.25 cup dried apple juice sweetened cranberries

1 TBS dijon mustard

1 tsp orange peel

2 TBS fresh parsely

4 salmon wild fillets

.75 cup raw walnuts

Preheat oven to 375?F. Grease a baking sheet; season both sides of salmon with pepper. Arrange fillets evenly on baking sheet. In a small bowl, combine remaining ingredients; mix well. Press mixture onto top side of fillets. Bake until topping is light golden, about 20 minutes. Remove and serve.

Chai Porridge


1 cup chopped apple or pear

cinnamon, clove, ginger to taste (about 1/4 -1/2 tsp each)

1 TBS raw cacao powder

2 TBS chia seeds

1 cup water

Add chia to water in small saucepan on stove top. Stir in apple, cacao powder and spices, bring to a low simmer. Simmer 3-5 minutes, until apple is cooked and porridge is thick. Add more or less water depending on how thick you like it. A tablespoon or so of raisens, dried cherries or dried cranberries (all unsweetened) are also delicious in this porridge. Use cinnamon and liquid stevia to taste.  Serves 1.

chia seeds

Fruit ‘n Protein

This very very simple cereal is wonderfully high in omega 3’s from the freshly ground flaxseed.  ALWAYS freshly grind your flaxseed as it loses it’s omega 3 potency rapidly after grinding.

1 apple, chopped fine

1 banana roughly chopped

2 TBS golden flaxseed, freshly ground

1 scoop GT vanilla protein powder

Mix the protein powder in 6-8 oz of pure water until there are no lumps. DIce the fruit and put in a cereal bowl. Freshly grind the flax seeds and sprinkle on top. Pour the protein ‘milk’ over it all and enjoy like cereal!  Serves 1.

golden flax seeds, unground

Omega Milk

This rich, thick milk is full of EFA’s, protein, antioxidants, calcium and enzymes. It will keep a week in the refrigerator. A high powered blender is essential for this recipe. Omega Milk is delicious in smoothies, on cereals, as is for a quick pick-me-up or in chai tea.


2 TBS coconut nectar, raw

4 cups water

2 TBS hempseed

3 TBS GT chia seeds

2 TBS sesame tahini, raw

.5 tsp vanilla extract

Soak the seeds 6 hours or overnight in 3 cups of water. Pour it all into a blender jar, add 1 more cup water and the remaining ingredients. Run the blender on a high speed until it’s smooth and creamy. Makes a quart.

Avocado Salad Dressing

A refreshing dressing with good body.


1 small avocado

1 clove garlic

.25 cup fresh lemon juice

.5 cup extra virgin olive oil

2 green onions

.5 tsp ground black pepper

Pit, peel and chop your avocado. Roughly chop onions.Crush and chop garlic clove. In a food processor or blender combine all ingredients except olive oil. Process until smooth. With the processor or blender running at a very low speed slowly add olive oil. Thin with water if desired.

Posted in: Eat This!