Abasto Magazine

English Bonus Sponsored by: By: Meriterese Racanelli,MS, R&D FoodScientist/Nutritionist, NovelResearch.org, National Hispanic Medical Association & Goya Foods. M arch is National Nutrition Month and National Cancer Control Month. April is Stress Awareness Month. Here are a few Nutritious foods that are benefi cial to each of these topics and that can help lower risks of stress, heart disease, high cholesterol, cancer and other health issues too. OMEGA3 FATTY ACIDS – Even though the average human body needs about 25% to 35% of the daily calories each day from fat, its the type of fat that matters when it comes to health and disease. Fats containing Omega 6 fatty acids are known to raise infl ammation, but Omega 3 fatty acids are known to lower infl ammation. So balance is important. The human body needs Omega 3 fatty acids but the human body can't make it, so It must be consumed through the diet. Omega-3 fatty acids help lower levels of cholesterol and triglyceride fats in the blood, slowing the growth of plaque in arteries. Omega 3 fatty acids have been known to help protect against heart disease, depression, cancer risk and to reduce infl ammation and surges of stress hormones. Omega-3's are highly concentrated in the brain, showing importance for memory, brain performance and behavioral function. Research shows that infants who don't get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing nerve and vision problems. Some symptoms of omega-3 fatty acid defi ciency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. Too much can have negative side effects too. Omega 3 Food Sources: The American Heart Association and the National Hispanic Medical Association suggest eating fi sh 2 times each week. However they mean low sodium and not fried. Good fi sh sources are salmon, sardines, herring, mackerel, lake trout, tuna and halibut etc. Other important food choices for Omega 3's include Krill and Algae; Canola Oil, Walnut Oil, Avocados; Walnuts, Seeds; Flax, Chia, Olive Oil. These foods are also good sources of Vitamin E and monounsaturated fat. COMPLEX CARBOHYDRATES: Complex carbohydrates, such as whole grains, fruits, vegetables(particularly beans, lentils and peas) listed below, can induce the brain to increase serotonin production and help stabilize blood pressure as a way to naturally help reduce stress. The fi ber and complex carbohydrates in whole grains help you feel fuller for longer, helping with weight management and can also help lower LDL "bad" cholesterol to help reduce risk of high cholesterol and heart disease. Plus fruit and vegetable vitamin C intake can help lower risk of cancers and the levels of cortisol, a stress hormone, elevated during high anxiety situations. PUTTING IT TOGETHER: Here's an example of a complete MyPlate/ MiPlato meal that can provide nutrients to help benefi t reduction of risks from stress, heart disease, diabetes, high blood pressure and obesity. How to reduce stress and control weight 62 | | Marzo/Abril 2016 AbastoMedia.com

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