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| home : how we can help : prevention, screening, & diagnostics : answers to cancer : diet & nutrition
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Many fish are rich in omega-3 fatty acids, which are a type of polyunsaturated fat. Omega-3 fatty acids are now known to decrease the risk of heart disease and fatal heart attacks. The ability for omega-3s to stabilize heart muscle cell membranes and perhaps to reduce clot formation appear to be the primary mechanisms by which they reduce cardiovascular disease. In fact, the protective effect of a Mediterranean diet on heart disease may be in large part be due to a diet higher in omega-3 fatty acids.
Breast cancer rates are also lower in Mediterranean countries and lower in Greenland Eskimos who have a diet rich in fish and omega-3 fatty acids. It is thought that omega-3 fatty acids weaken the cellŐs response to estrogen and therefore reduce breast cancer risk. More research is underway to understand how omega-3 fatty acids impact cancer risk. In the meantime, it seems prudent to consume fish as part of a healthy diet. Fish is not only rich in omega-3Ős, which appear to have several health benefits, but fish is also generally low in fat and calories and high in protein.
Recommendation:
Try to eat 2 servings (a total of 7 oz.) per week of fish rich in omega-3s. Generally cold water fish are a good source of omega-3s, including the following fish:
Salmon
Sardines
Mackerel
Herring
Lake Trout
Albacore tuna
Omega-3Ős are also found in:
Flaxseeds
Soybean oil
Canola oil
Walnuts
Dark leafy green vegetables
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