Omega-3 Is A Fat That Is Very Good For Your Health
Omega-3 fatty acids are one of the “good” types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can’t make them. You have to eat them or take supplements.
Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can convert a small amount of ALA into EPA and DHA, but not very well.
Omega-3: Fights Heart Disease
Omega-3 fatty acids help your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. High triglyceride levels, a type of fat (lipid) in your blood, can increase your risk of heart disease. Finally, omega-3 can slow plaque buildup inside the blood vessels.
The American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but a fish oil capsule works too. Several common sources of omega-3s are fish, walnuts, broccoli, and green soybeans that are often steamed and served in the pod. If you’ve had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of this “good” fatty acid.
Omega-3: Lower The High Blood Pressure
Omega-3s can help lower blood pressure. Replace red meat with fish during some meals. Also, vvoid salty fish, such as smoked salmon. Limiting salt is probably is important.
Omega-3: Prevents Stroke
Omega-3 foods and supplements curb plaque buildup inside blood vessels, helping with blood flow. So they may help prevent stroke caused by clots or a blocked artery.
Omega-3: Rheumatoid Arthritis
Studies suggest omega-3s can curb joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.
Depression is rarer in countries where people eat a lot of omega-3s in their typical diet.
There is some evidence that omega-3s may help protect against dementia and age-related mental decline. In one study, elderly people with a diet high in omega-3 fatty acids were less likely to get Alzheimer’s disease.
Omega-3: Best Foods
The best source of omega-3 fatty acids DHA and EPA is fish. Some varieties deliver a higher dose than others. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. The American Heart Association recommends at least two servings a week of fish. A serving is 3.5 ounces of cooked fish.