Yesterday we talked about heart-healthy diets. One way you can help your heart is by consuming more omega-3 fatty acids, commonly found in fish. So how exactly do omega-3s help your heart? They can lower blood pressure, protect against irregular heartbeats, lower triglyceride levels, and prevent blood clots—which can lead to heart attack. Other health conditions that these fatty acids might protect you from include arthritis, diabetes, some types of cancer, and stroke.
Read on to learn more about this newest nutrition darling.
Omega Is More than a Greek Letter
Omega-3s are essential fatty acids, which means they are needed for health but cannot be made by the body. Therefore, omega-3s must be obtained from food.
Experts stress that it’s important to have both omega-3 and omega-6 (another essential fatty acid) in your diet. Also called polyunsaturated fatty acids, they work together to protect your heart, joints, pancreas, and stabilize your mood. These fatty acids also play a crucial role in brain function and normal growth and development. Most Americans get enough omega-6 fatty acids through their normal diet but fall short when it comes to omega-3 fatty acids.
There are three types of omega-3 fatty acids:
· Alpha-linolenic acid (ALA)
· Docosahexaenoic acid (DHA)
· Eicosapentaenoic acid (EPA).
EPA and DHA are the most important types of omega-3s, as ALA is converted into these acids to be better used by the body.
Get Hooked on the Benefits of Fish
Fish is an excellent source of omega-3 fatty acids. The best type are fatty, cold-water fish, such as salmon, tuna, mackerel, halibut, sardines, and herring.
Mercury concerns may have scared you away from eating fish. But the AHA says for most people, especially those with a risk for heart disease, the omega-3 benefits of eating fish probably outweigh any potential risks.
The AHA recommends at least two, 3-ounce servings of fish (preferably omega-3-rich fish) each week. One serving is about 3 ounces cooked, or about the size of a checkbook.
Caution Advised for Pregnant Women
Pregnant women and young children are advised to restrict the amount of fish they eat to avoid the dangers of mercury and other toxins. But, omega-3 fatty acids have proven to be so beneficial for the developing fetus that pregnant women are encouraged to eat fish that’s safe for them.
The FDA and Environmental Protection Agency offers these recommendations for women who might become pregnant, pregnant women, nursing mothers, and children:
· Avoid eating shark, swordfish, king mackerel, or tilefish.
· Limit intake of other fish to 12 ounces a week. Fish and shellfish that are low in mercury include shrimp, canned light tuna, salmon, and catfish.
· Canned albacore tuna has higher levels of mercury so eat no more than 6 ounces a week.
Make Room for More Omega-3s
Not a fish fan? Other sources of omega-3 fatty acids include:
· Flaxseed and flaxseed oil
· Dark green leafy veggies
· Walnuts
· Spinach
· Some vegetable oils
· Broccoli
· Cauliflower
· Soybeans.
Increasing your omega-3 intake through food is preferred over supplements, according to the American Heart Association.
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