BLOG 528 OMEGA 3 FATTY ACIDS
There does exist a good type of fat. Omega-3 fatty
acids are found in fish these and come in two forms that we need which include
EPA DHA (docosahexaenoic acid) and EPA (eiosapentaenoic acid).
ALA (alphalinolenic acid) is the third type which can be found in plants, nuts,
and seeds. It is always best to obtain this type of fat from real food versus
supplements at a minimum of two to three times a week. The best sources of food
that contain EPA and DHA include tuna, salmon, bluefish, herring, sardines,
mackerel, anchovies, and trout. Good sources of ALA include flaxseed, canola,
and soybean oil, as well as walnuts. Of these sources it is important to keep
in mind that certain fish contains high levels of mercury, and that additional
nuts and oils can add up to calories. There are of course supplements to use as
an option, especially for people who don’t eat fish. It is always best to talk
to a doctor first. Our body doesn’t produce this fatty acid, so we need to
consume about 500 milligrams daily of EPA plus DHA. People with heart disease or
heart failure should obtain twice this amount. Post heart attack, this fat has
been shown to lower the risk of heart attacked related death by 30%.
Omega-3 can help the body in several ways. They can
help with stiffness and joint pain which people with rheumatoid arthritis can
benefit from. They also assist with anti-inflammatory medications to do their
job. This fat has been known to help with depression. It also acts as an assist
to anti-depressant medications to do their job. Omega-3 also helps lower blood
fat, which is triglyceride levels. Additionally, it can help lower blood
pressure, raise the good HDL cholesterol, and reduce the buildup of plaque in
the arteries. In turn, this helps reduce the risk of heart disease. It helps
with infant neurological development. Some studies have shown it helps reduce
the symptoms of ADHD specifically for children, by improving their thinking,
learning, and remembering. It is important for your eye health and is a major
structural component. For anyone, this fat can help reduce the mental decline
that comes with age as well as fight Alzheimer’s. disease. Omega-3 helps reduce
the risk of macular degeneration.
Fat isn’t always bad, and Omega-3 is the type that we
need. Our heart especially needs it. The funny part about taking supplements is
that some people say the gel pills give them “fish burps”. So, say hello to
good fat in your body by eating more foods that contain Omega 3 and say goodbye
to fat types that raise red flags to your health. There are plenty of fish
ready to help so pick your pleasure a few times per week.