Buy one get one 50% off all True Athlete products. Mix and match. Online and in store. Sale ends March 1, 2015. Shop now
plus get free shipping on orders over $25. Order by 6 p.m. ET Ships same day. Learn more.
Reorder products. See your order history.
FREE SHIPPING on orders of $25 or more.

How to get FREE Shipping:
1. Place your online order of $25 or more*
2. Ship to an address within the United States (including U.S. territories)
3. Your shipment should arrive within 2-6 business days from your order

* Your total purchase must reach the designated amount after any discounts are applied and prior to the costs of shipping and tax.
Order by 6, We'll Ship the Same Day

Domestic orders placed Monday - Friday by 6 p.m. Eastern Time will be packed and shipped the same day, pending verification of billing information and the shipping method selected. International orders and orders containing gift cards, out-of-stock items or refrigerated items will be processed as quickly as possible, but won't necessarily be shipped out the same day.

Excludes all orders placed on major US holidays (Memorial Day, Independence Day, Labor Day, Thanksgiving Day, Christmas Day and New Year's Day).


Health Guides
Health Concerns
Vitamin Guide
Herbal Remedies
Weight Control
Sports & Fitness
Women's Health
Men's Health
Safety Checker
Food Guide
Personal Health Tools
 Print this article

Dairy Gets a Boost to Help Prevent Heart Disease

Dairy Gets a Boost to Help Prevent Heart Disease: Main Image
If fish isn't your thing, try a fish oil supplement. Most people can safely take 3 grams of omega-3 rich fish oil per day
Research points to a lack of omega-3 fat in the diet as a risk factor for heart disease. Healthy omega-3 fats are found in deep, cold-water fish such as salmon and sardines. Unfortunately, most people don't eat enough of these foods for good health. Now researchers have found an easy way to get more of these important fats into the diet: omega-3 fortified milk.

Supercharged dairy

Researchers recruited 51 adults into a randomized, double-blind, placebo-controlled study on omega-3 fats and heart disease risk factors. The participants were randomly selected to drink fortified dairy products that provided 3 grams of omega-3 fats per day or regular dairy.

After 15 weeks, the participants had a 10-week washout period during which they did not receive either dairy product. After the washout period, the participants were crossed over to the other group for another 15 weeks. Blood levels of omega-3 fats, the ratio of omega-3 to other fats, total cholesterol, and triglycerides were measured before, during, and after the study.

At the end of the 15-week period of consuming omega-3-fortified dairy, the researchers noted significant improvements in cardiovascular risk factors, as measured in blood levels:

  • Omega-3 fatty acids increased
  • The ratio of arachidonic acid (AA, a less-healthy fat) to omega-3s improved
  • Total cholesterol levels decreased
  • Triglyceride levels decreased

Know your fats

These study findings agree with the growing body of research that supports the important role of omega-3 fats in chronic disease prevention. From heart disease and cancer to autoimmune conditions and allergies, getting enough omega-3s seems to lessen risk.

Small amounts of omega-3s are found in plant foods, such as vegetable oils and nuts. The richest sources of omega-3s are fatty, cold-water fish and flaxseeds. But most of the research on the relationship between heart disease, other chronic conditions, and omega-3s has focused on the fats that come from fish. This is an important distinction: Omega-3 fats from fish are different, in terms of chemical structure, from plant omega-3s. Health experts don't yet have enough research evidence to know if plant-based omega-3s will have the same chronic disease prevention benefits as fish fats.

Factoring in fish fat

To get the potential benefits of omega-3s, focus on fish:

  • Eat a 3-ounce serving of cold-water fish, such as salmon, tuna, or sardines, at least two times per week.
  • Pick chunk light tuna over albacore, which is higher in mercury.
  • Pick sustainably harvested, wild-caught salmon over farm-raised whenever possible.
  • You can try omega-3 fortified products, but keep in mind that some omega-3 fortified foods are highly processed, and not beneficial to health for that reason.
  • If fish isn't your thing, try a fish oil supplement. Most people can safely take 3 grams of omega-3 rich fish oil per day, but check with your doctor first.

(Clin Nutr 2010; published online ahead of print)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

sign up. save big!

invalid email address entered. please try again.

almost there! click sign me up for exclusive coupons, great deals, early access to sales and info on how to stay healthy & fit.  view our privacy policy.