Category Archives: Healthy Fats

Omega-3 Fatty Acids: The Partner Your Heart Needs

By: Israel Aguilar, CSUN Dietetic Intern Cohort 2019-2020

Polyunsaturated fatty acids (PUFAs) may sound more complex than they actually are. There are two categories of PUFAs that are known: omega-3 fatty acids and omega-6 fatty acids. These fatty acids are important to have in our meals, especially omega-3 fatty acids, because they are known to help prevent cardiovascular disease and inflammation around the body. In today’s blog, we will discuss in further detail the types of omega-3 fatty acids and the food sources that contain them. 

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Eating More Omega-3 Fats

By Maddie Hoeks, BS, CSUN Dietetic Intern

Increasing Omega-3 Fatty Acids In Our Diet

The American diet has definitely taken some detrimental turns. More specifically, there has been a significant increase in omega-6 fatty acid consumption and a decrease in the omega-3 fatty acid consumption. This is partially due to modern agriculture and changes in how our livestock is being fed1. These changes have lowered the amount of omega-3 fatty acids in a variety of foods such as animal meats, eggs, and fish1. Dietary choices also play a huge role in this change. Currently we see a ratio of around 20:1 of omega-6 to omega-3 fat intake in Western diets today1. A ratio of 4:1 is more desirable and associated with a 70% decrease in total mortality2. Continue reading

Flaxseeds: A Nutrient Dense Superfood!

By Laleh Bral, CSUN Dietetic Intern

Flaxseeds are one of the oldest cultivated crops known to man – consumed 5,000 years ago in ancient Babylon and a favorite food of King Charlemagne in the 8th century. Flaxseeds are small, tan, brown or golden-colored seeds and are also known as linseeds. This tiny seed packs a big nutritional punch!

Flaxseeds are rich in omega-3 essential fatty acids, fiber (both soluble and insoluble), potassium and magnesium. They are also a good source of zinc, protein and B vitamins. Flaxseeds are low in calorie and saturated fats, and are cholesterol-free. One hundred grams of ground flaxseed supply approximately 450 kilocalories, 28 grams of fiber, 41 grams of fat and 20 grams of protein.1 Continue reading

Going Nuts for Nuts!

By: Samantha Boucher, CSUN Dietetic Intern

Nuts seem to be taking over the food world, with mountains of evidence supporting their health benefits. We’re seeing everything from nut butters to nut “milks” pop up on the shelves at our local grocery stores.

The Food and Drug Administration (FDA) has approved the health claim that states “eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Continue reading

Avocado Season

By Francisco T Rodriguez, DTR, CSUN Dietetic Intern

Now that football season has come to an end, you probably spent Sunday evening yelling, crying, and laughing hysterically at your television.  Let’s now shift our focus from football and talk about the foods you ate.  If you attended a football party, you were most likely surrounded by an array of delicious foods that you probably ate without hesitation and are now regretting such as Nachos, hot dogs, guacamole and chips, hamburgers- the list goes on.  But before you feel guilty about Sunday’s splurge, let me brighten your day up just a little bit.  Continue reading

Staying Healthy Over the Holidays

Written by Trisha Patel, CSUN Dietetic Intern

The holidays are rapidly approaching and with that comes fun, family, food and the traditional layer of “warmth” we begin to carry throughout the winter. This year, why not try something new. Instead of living in fear of the upcoming festivities, let’s enjoy every minute of them while making smart and healthy decisions, without missing out on any of the holiday fun!  With these quick and easy tips and tricks you will not only be able to make healthy decisions, but also pack in the same amount of fun and memories, if not more!

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