health front

Eating more fish might significantly increase your life expectancy. Oily, cold-water fish such as salmon, trout, and herring are rich in healthful omega-3 fatty acids.

“Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years,” said Aleix Sala-Vila, PhD, who led a new study. He contrasted the gains from omega 3s to the detriments of smoking. “Being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood.”

The American Heart Association recommends eating oily fish such as salmon, anchovies, or sardines twice a week.

SELECTED SOURCES “Higher levels of

expectancy by almost five years,” Hospital del Mar Medical Research Institute, 7/22/21 •

to predict risk of all-cause mortality . . .” by M. McBurney et al., American Journal of Clinical Nutrition, 6/16/21

Consuming a diet higher in fatty fish helped migraine sufferers reduce the frequency and intensity of headaches compared to participants who ate higher amounts of vegetablebased fats and oils. “Changes in diet could offer some relief for the millions of Americans who suffer from migraine pain,” said researcher Chris Ramsden, MD. “It’s further evidence that the foods we eat can influence pain pathways.”

Eating whole grains appears to protect against heart disease, according to a new study from Tufts University.

Comparing adults who ate at least three servings of whole grains daily to those who averaged less than a half serving, researchers found smaller increases in waist size, blood pressure, and blood sugar levels in those who ate more grains. Triglyceride and HDL cholesterol levels were also better.

For purposes of the study, examples of one serving included, but were not limited to, a slice of wholegrain bread, a half cup of rolled oats cereal, or a half cup of brown rice.

SOURCE “Eating whole grains linked to smaller

sugar,” Tufts University, Health Sciences Campus, 7/13/21

“Eating a whole grain in place of white rice or potato products, or choosing whole grain versions of pastas, crackers, breads, and cereals are simple ways to reach the daily whole grain recommendation,” write the authors of the Tufts University Health & Nutrition Letter in their May 2021 edition.

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