Omega 3’s and Why They are Essential.
The truth about eating (healthy) fats is finally being revealed!
Fresh, wild salmon is an excellent source of healthy fats. Photo by Ramille Soares on Unsplash
Before we speak specifically about Omega-3 Fatty Acids, let’s review a bit about how fats, in general, affect us. The truth about eating (healthy) fats is finally being revealed after “the war on fat” commenced some 40 years and the obesity epidemic began. The skinny on that? Fats are not what created the health care crisis of today linked to obesity and the resulting exponential increase of Type 2 Diabetes and cardiovascular disease. It was what we replaced fats with. You guessed it: CARBS!
Why Omega-3’s are a Good Fat
Obviously, not all fats are created equal. Some are definitely unhealthy and to be avoided, but some, like 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. 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. And they can slow plaque buildup inside the blood vessels.
Sources of Omega-3 Fatty Acids
Our bodies can't make them. We have to eat them or take supplements.
Types Of Omega-3 Fatty Acids
Fish oil is the best source. Fish oil contains both DHA and EPA which provide the highest health benefits
Vegetable oils provide ALA but only small amounts of DHA and EPA. Flaxseed, green leafy vegetable, and walnuts are examples but again fish oil is best. Avoid marketing hype: many food products now boast of having added omega-3’s - but most likely the amount of omega-3 is minimal. Quite likely they contain the ALA form of omega-3, which hasn't yet shown the same health benefits as EPA and DHA.
Some fish are better sources of Omega 3’s than others. Top choices: salmon, black cod (aka Sable Fish or Butter Fish), mackerel, herring, lake trout, sardines, anchovies, and tuna. Have at least 2 servings (4-8 ounces) of fish a week. Tuna can be a good source of omega-3 but watch the source due to mercury contamination. Albacore tuna (often labeled "white") has more omega-3 than canned light tuna, but it also has a higher concentration of mercury contamination. The amount of omega-3 in a fresh tuna steak varies, depending on the species. Limit albacore tuna to 6 ounces per week. Avoid shark, swordfish, king mackerel, and tilefish. Remove skin and fat before cooking fish.
Omega-3 Supplements
If you don’t like fish, quality supplements can be a great source of Omega-3. One gram per day is recommended for people with heart disease, but ask your doctor before starting. High doses can interfere with some medicines or increase the risk of bleeding. Buy ones that are flavored with lemon so you don’t get a fishy taste or fish burps. Read the label to find the amounts of EPA, DHA, or ALA you want.
Vegetarian Sources of Omega-3s
If you don't eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that is commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, and spinach but you’ll need to eat a lot of them…
If You Have Heart Disease
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 may also be recommended by your doctor. 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 omega-3.
Helping Your Heart's Rhythm
Omega-3s seem to have a stabilizing effect on the heart. They can lower heart rate and help prevent arrhythmias (abnormal heart rhythms). Several common sources of omega-3s are fish, walnuts, broccoli, and edamame (green soybeans that are often steamed and served in the pod).
Cutting Triglycerides
Omega-3s DHA and EPA can lower your triglycerides, a blood fat that’s linked to heart disease. Talk with your doctor before taking omega-3 supplements, because some types can make your "bad" cholesterol worse. You can also bring down triglyceride levels by exercising, drinking less alcohol, and cutting back on sweets and processed carbs like white bread and white rice.
Lowering High Blood Pressure
Omega-3s can help lower blood pressure, a bit. One plan is to replace red meat with fish during some meals. Avoid salty fish, such as smoked salmon. If you have high blood pressure, limiting salt is probably one of the things your doctor has recommended.
Do They Help Prevent 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. But at high doses, omega-3 supplements might make a bleeding-related stroke more likely; so check with your doctor.
Useful for 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 and Brain Benefits?
Depression is rarer in countries where people eat a lot of omega-3s in their typical diet. But omega-3s aren't a treatment for depression. If you're depressed, talk with your doctor about what might help you feel better.
May Help With ADHD
Some studies suggest omega-3 supplements may ease the symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. Omega-3s may provide some added benefits to traditional treatment, but they don't replace other treatments.
Research on Dementia
The jury is still out, but there's some evidence that omega-3s may help protect against dementia and age-related mental decline. In one study, older people with a diet high in omega-3 fatty acids were less likely to get Alzheimer's disease. More research is needed to confirm the link.
