Doctor Murray's Total Body Tune-Up by Michael Murray

Author:Michael Murray [Murray, Michael]
Language: eng
Format: epub
ISBN: 978-0-307-83288-7
Publisher: Random House Publishing Group
Published: 2013-03-27T00:00:00+00:00

Your body makes LDL cholesterol from the oil you eat. If you cook with olive or canola oils, the LDL molecules that result are less susceptible to peroxidation. Several studies have found a reduced risk for heart disease when the intake of oleic acid is high.

4. Increase your intake of cold-water fish, eat walnuts, and take 1 tbsp of flaxseed oil daily. There is considerable evidence that people who consume a diet rich in omega-3 oils from either fish or vegetable sources have a significantly reduced risk of developing heart disease. Cold-water fish such as salmon, mackerel, herring, and halibut are good sources of the longer-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fatty acids, also available in capsules, lower cholesterol and triglyceride levels. However, commercially available fish oil capsules often contain very high levels of lipid peroxides, which can put a lot of stress on your body’s antioxidant defense mechanisms. Instead of using fish oils in capsule form, I recommend that you increase the amount of cold-water fish in your diet, eat walnuts, and take flaxseed oil.

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