Age 45
Omega-3 fats
As you age, the risk of heart disease increases. However, that risk can be lowered through diet - particularly one that includes fish. Fish, especially fatty fish, are a rich source of omega-3 fatty acids, unique types of fat that help reduce blood thickness, which makes it easier for the heart to pump blood through vessels. Omega-3 fats also make blood platelets less sticky, cutting the risk of clots, and they're associated with lower triglyceride levels, another factor in the development of heart disease. The best sources of omega-3 fats are fish that live in deep, cold water, such as mackerel, herring, salmon (fresh or canned), sardines, anchovies and trout. The second-best sources include halibut, bluefish, ocean perch, bass, red snapper and smelts. You can also get the fats from flaxseed and omega-3 eggs.
Vitamin E
A powerful antioxidant linked to a lower risk of heart disease and cancer, vitamin E may also bolster the immune system. It is found in all body tissues and is important for their proper function and health. The jury is still out regarding heart health and vitamin E. Although several studies have linked lower rates of heart disease to the daily consumption of 100 international units (IU) of the vitamin, a recent Canadian study showed that it had no effect on people already at high risk for cardiovascular disease. New guidelines recommend that both men and women receive 15 milligrams (or 22 IU) of vitamin E daily, with a suggested upper limit of 1,000 milligrams (or 1,500 IU). Doses in excess of that may increase the risk of bleeding.
The best food sources of vitamin E are oils (especially safflower, sunflower, canola, olive and soybean), almonds, peanuts, sunflower seeds, avocados, wheat germ, wheat-germ oil, peanut butter and some leafy greens, such as spinach. As you can see from the list, consuming adequate amounts can be challenging if you're following a very low-fat diet. Assess your intake and cardiac risk before supplementing and check with your physician because supplements can interact with some drugs -- especially anticoagulants.
Page 3 of 4 -- 55 or older? Be sure to check out page 4 for specific dietary advice.
