Nutrition - Christiana Care Health System
Nutrition - Christiana Care Health System
Nutrition - Christiana Care Health System
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Omega-3 Fatty Acids<br />
Benefits<br />
■ Decrease risk of heart disease, heart attacks,<br />
and stroke.<br />
■ Protect against irregular heartbeats that can<br />
cause cardiac-related death.<br />
■ Reduce triglycerides.<br />
■ May help reduce blood pressure.<br />
■ Keep HDL (good) cholesterol high.<br />
■ Reduce inflammation.<br />
■ May reduce pain of rheumatoid arthritis.<br />
■ Associated with lower rates of depression.<br />
Source – primarily fatty fish<br />
HOW MUCH DO YOU NEED?<br />
Eat fatty fish 2 times per week<br />
(3 oz. cooked = 1 portion)<br />
TYPE OF FISH<br />
Anchoivies, Herring, Atlantic Mackerel, Alaskan Salmon<br />
Albacore tuna, sablefish, sardines<br />
Bluefin tuna, trout<br />
Halibut<br />
Fresh water bass, oysters<br />
Sea bass<br />
Shrimp, Pollock<br />
SERVING SIZE PROVIDES 1.5 g<br />
OF OMEGA-3 FATTY ACIDS<br />
1 serving (3 oz)<br />
1 ¼ servings (3.75 oz)<br />
1 ½ servings (4.5 oz)<br />
2 servings (6 oz)<br />
2 ½ servings (7.5 oz)<br />
3 servings (9 oz)<br />
3 ½ servings (10.5 oz)<br />
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