Everything You Need to Know About Omega-3 Fatty Acids and Heart Health

1. Everything You Need to Know About Omega-3 Fatty Acids and Heart Health erofwatauga.com/everything-you-need-to-know-about-omega-3-fatty-acids-and-heart-health By Dr. Abbas April 30, 2023 Omega-3 fatty acids are very crucial nutrients that play a significant role in maintaining overall health. Many foods offer these healthy fats, including fatty fish like salmon, nuts, seeds, walnuts, and flaxseeds. According to research, omega-3 fatty acids provide numerous health benefits, especially for heart health. So, this blog is written to make the readers understand the connection between omega-3 fatty acids and heart health. Furthermore, we will also explore ways to incorporate these fats into your diet. What Are Omega-3 Fatty Acids? Omega-3 fatty acids are polyunsaturated fats that are considered healthy. Usually, these healthy fatty acids are of three types, suggested by the National Institute of Heart Health. Alpha-linolenic acid (ALA): It is present in nuts and seeds like chia seeds, walnuts, and flaxseeds, as well as in some vegetable oils like soybean and canola. 1/5

2. Docosahexaenoic acid (DHA): It is present mainly in oily fish but can also be found in seaweed. Eicosapentaenoic acid (EPA): It is also present mainly in oily fish like salmon and sardines. Our body cannot produce omega-3 fatty acids on its own, so we have to obtain them from a diet of supplements. Omega-3 Fatty Acids and Heart Health Research has shown that omega-3 fatty acids have numerous benefits for heart health. Here are some of the main benefits that it offers to our hearts. Lowering triglyceride Triglycerides are fats that are found in the blood and can increase the risk of heart disease. High levels of these fatty acids build fats in the arteries walls and increase the risk of stroke and heart attack. Omega-3 fatty acids lower triglyceride levels, especially in people with high levels. Improving endothelial function The endothelium is the lining of blood vessels. If endothelium functions poorly, it can lead to high blood pressure and other heart issues. So, when we incorporate omega-3 fatty acids in our body, it helps improve endothelial function. As a result, the risk of heart disease reduces. Preventing plaque buildup in arteries Omega-3 fatty acids slow down or inhibit plaque buildup in arteries. As plaque buildup increases the risk of heart attacks so, taking omega-3 fatty acids is recommended to lower the risk. Lowering blood pressure High blood pressure is one of the crucial factors of heart disease. According to research, omega-3 fatty acids help lower blood pressure, especially in people with high blood pressure issues. Fresh fish like salmon and tuna are rich in these fatty acids. Reducing inflammation An enzyme cyclooxygenase (COX) causes chronic inflammation, which is a key factor in heart disease. Omega-3 fatty acid possesses anti-inflammatory effects and inhibits the growth of COX, helping to lower the risk of heart diseases. Sources of Omega-3 Fatty Acids 2/5

3. Omega-3 fatty acids have many sources that you can incorporate into your diet. A few of them are given below: Fatty fish: Fatty fish such as tuna, salmon, sardines, mackerel, and herring are excellent sources of EPA and DHA. Nuts and seeds: Nuts and seeds like chia seeds, walnuts, flaxseeds, peanuts, and hazelnuts are good sources of ALA. Fortified foods: Some foods are fortified with omega-3 fatty acids, like eggs, yogurt, milk, soy milk, margarine, etc. Supplements: Omega-3 fatty acids are available in supplements widely. You can take them in the form of fish oils or algae oil. Adding omega-3 fatty acids to your diet is very easy and delicious. Ty is consuming the foods mentioned above as it’s a healthy way to add omega-3 fatty acids into the diet. Health Benefits of Omega-3 Fatty Acids As described earlier, omega-3 fatty acids are polyunsaturated fatty acids that the human body cannot make, so consuming them via our diet or supplements is essential. You have already read what amazing benefits it offers to heart health; now it’s time to read its benefits for overall human health besides of heart. Supports brain health Omega-3 fatty acids are important for brain development and function. It also supports or improves cognitive function and reduces the risk of dementia and Alzheimer’s disease. Besides this, it also helps improve learning and memory. Improving eye health Omage-3 fatty acids are important for maintaining healthy vision. They also help reduce the risk of age-related macular degeneration and glaucoma. Supports bones and joints health Omega-3 fatty acids help lowering inflammation and improve bone and joint health. Hence, the risk of osteoporosis and arthritis decreases. Helps with depression and anxiety According to a study, omega-3 fatty acids may help reduce symptoms of depression and anxiety. Interestingly, it also improves mood and overall mental health. 3/5

4. Reduce Inflammation Omega-3 fatty acids can help lower inflammation in the body which is a key factor in many chronic diseases, including high blood pressure, heart attacks, and strokes. Supports heart health These amazing fatty acids help lower triglycerides, reduce high blood pressure and improve overall blood flow. Thus, it can help lower the risk of stroke and heart disease. Side Effects of Omega-3 Fatty Acids Omega-3 fatty acids are usually considered safe when consumed in recommended amounts. However, in some cases, high doses of omega-3 supplements may cause some side effects. Here are some of the potential side effects of these fatty acids. High doses of omega-3 fatty acids may have a mild blood thinning effect. It can increase the risk of bleeding, especially when combined with other blood-thinning medications. Omea-3 fatty acids high dose may cause gastrointestinal issues such as diarrhea, ingestion, and nausea. Some people may develop allergies to omega-3 supplements, leading to itching and swelling. Omega-3 fatty acids may interact with certain medications, such as blood-thinning medications and some types of cholesterol-lowering drugs. Omega-3 fatty acids may also cause some people a fishy aftertaste or unpleasant breath odor. Final Thoughts Talking omega-3 supplements is indeed very beneficial for heart health. Not only for the heart, but it is also considered highly beneficial for the brain, eyes, and joints. However, talking to your healthcare provider before starting any new supplement regimen is vital. They will help you determine the appropriate dose and ensure it’s safe to take. Frequently Asked Questions How much omega-3 fatty acids should you consume for heart health? According to the National Institute of Heart Health, consuming 1.1-1.6 grams of omega-3 fatty acids is beneficial for health. In addition, the American Heart Association recommends consuming two servings of fatty fish per week, which provides 500 mg of EPA and DHA, which is beneficial for heart health. Does omega-3 supplement help prevent heart disease? 4/5

5. Omega-3 supplements may help prevent heart disease, particularly in people with high triglyceride levels. However, the exact preventive role is still unknown, and more research is needed to understand its role in heart health. Write down the risks associated with taking omega-3 supplements. While omega-3 supplements are generally safe, they can cause mild side effects such as diarrhea, nausea, and fish aftertaste. In addition, people taking blood thinners or with a bleeding disorder must talk to their doctor before taking these supplements, as they can increase the risk of bleeding. What are the best sources of omega-3 fatty acids? The best sources of omega-3 fatty acids are fatty fish, including salmon, sardines, tuna, and mackerel. Additionally, other sources include chia seeds, flaxseeds, walnuts, and soybean. 5/5