Omega-3 and your heart

If you are fishing for ways to reduce your risk of heart disease, you might want to think about eating a diet similar to the Japanese. A recent study published in the Journal of the American College of Cardiology says Japan's intake of fish may be the reason for the rate of healthy hearts.

Death rates from heart disease in the U.S. are more than double than in Japan. This is puzzling to some researchers because it is estimated that as many as 70 percent of the Japanese smoke–which we all know is a major risk factor for heart disease.

Turns out the Japanese consume over double the amount of fish, which is high in omega-3 fatty acid, that Americans do. This is significant because omega-3 fatty acid is known to lower blood pressure, decrease clogging of arteries and decrease triglyceride levels.

Here are some tips on ways to amp up the amount of omege-3 in your diet:

Choose fatty fish: Fish with the highest levels of omege-3 include mackerel, trout, herring, tuna, salmon.

Non-fish sources: Don't eat fish? No problem. Stock up on omega-3 from other food sources like tofu, soybeans, walnuts and flaxseed.

Supplements: Although it is best to get nutrients from natural resources, omega-3 supplements can be beneficial. Vegetarians can look for vegetarian alternatives to fish oil capsules at health food stores. Consult with your physician before adding any new supplements to your diet.

The American Heart Association currently recommends two servings of omega-3 fatty acid a week for optimal heart health.

Be sure to tune in to Dr. Sanjay Gupta every weekend on HOUSE CALL. You'll find the answers to your medical questions Saturday and Sunday at 8:30 a.m. ET on CNN.