Most people don’t realize that our body doesn’t make everything internally that it needs to stay healthy. This may have you asking Why Is Omega-3 Important?
And sometimes we need certain nutrients and food that the body can’t make such as Omega 3 fatty acids. What is Omega 3 fatty acids? It is a type of fat that the body cannot make on its own. It is an essential fat, and we can only get those type of fats from certain foods. Fish is the best foods source for Omega 3 fatty acids.
There are two types of Omega 3 fatty acids in fish which are eicosapentaenoic acid, EPA and docosahexaenoic acid, DHA. Some plants also contain Fatty Acids, and this form of Omega 3 Fatty acids is called Alpha Linolenic Acid. There has been research that has shown that Omega 3 Fatty Acids can improve your cardiovascular health.
The benefits of Omega 3 Fatty Acids in your diet or nutrition program are:
- Reduced Risk of Cardiovascular Disease
- Reduce risk of blood clots
- Lower triglyceride Levels by slowing the rate it may form in the liver.
- Less Inflammation meaning minimizing the hardening of arteries also known as Atherosclerosis
- Raise the levels of HDL- High Density lipoprotein also known as good cholesterol.
- Lower blood pressure
Here are the types of fish that has Omega 3:
- Salmon- a 3- ounce has about 2.6 grams of Omega 3
- Tuna- a 3- ounce has about 1.2 grams of Omega 3
- Mackerel- a 3-ounce has about 2.6 grams of Omega 3
- White Fish- a 3- ounce has about 1.5 grams of Omega 3
- Halibut- a 3- ounce has about 0.9 grams of Omega 3
The American Heart Association recommends that patients who do not have a history of heart disease to eat at least 2 servings of fish each week which is a total of 6 to 8 ounces.
There has been research that has shown that Omega 3 Fatty Acids can improve your cardiovascular health
Fish is typically the best healthy source of Omega-3 fatty acid but if you are allergic to fish and hate eating fish then you can get it from ALA healthy food sources. Such as Flax seed oil, chia seeds, walnuts, soy foods, canola oil, etc. Adding all these types of foods will help improve your overall heart health. Remember what you cannot obtain in Omega 3 fatty fish foods you can supplement in Omega-3 supplements.
Healthy fats help the heart, improve blood sugar, assist with weight-loss and gives you great health benefits. Fatty fish may give you bad breath but it is good for your overall health. One good tip to remember is that a fatty fish a day keeps the heart doctor away.
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Wang C, Harris WS, Chung M, Lichtenstein AH, Balk EM, Kupelnick B, Jordan HS, Lau J. n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review. Am J Clin Nutr. 2006 Jul;84(1):5-17. doi: 10.1093/ajcn/84.1.5. PMID: 16825676.
n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review – PubMed (nih.gov)