Omega-3 fatty acids are essential fatty acids, meaning the body needs it for good health but cannot manufacture it on its own. People need 1 to 2g of omega-3 fatty acids a day, according to MayoClinic.com. Food sources of omega-3 fatty acids include fatty fish, flax seed, walnuts, soy beans and soy foods and canola oil. There are a number of health benefits for people who regularly consume foods high in omega-3 fatty acids.
Reduce Choleterol
People with high amounts of omega-3 fatty acids in the diet have lower total cholesterol levels and higher HDL levels, according to the University of Maryland Medical Center. People who follow the Mediterranean diet, which encourages the intake of nuts, seeds, legumes and fish, have higher HDL levels, says the Univeristy of Maryland. A walnut-rich diet has also been shown to improve cholesterol levels. A 2009 review article published in the "American Journal of Clinical Nutrition" investigated the relationship between walnuts and cholesterol in a number of studies. The review concluded that walnut-rich diets significantly reduce LDL cholesterol levels.
Reduce Blood Pressure
Omega-3 fatty acids reduce blood pressure, according to MayoClinic.com. However, high intakes of omega-3 fatty acids may be necessary to show improvements in blood pressure, and high intakes of omega-3 fatty acids can increase bleeding. It is recommended people consult with their physician before starting omega-3 fatty acid supplements.
Reduce Triglycerides
Omega 3 fatty acids from fish and fish oil have been shown to reduce triglyceride levels, according to MayoClinic.com. The American Heart Association recommends two servings of fatty fish, including salmon, mackerel and albacore tuna, a week to help improve overall heart health.
Reduce Cardiovascular Rish
Regular consumption of foods high in omega-3 fatty acids by people with a history of heart attack reduces the risk of another heart attack and death, according to MayoClinic.com. In addition to adding fish to the diet, people can increase their intake of omega-3 fatty acids by adding 1/4 cup of walnuts to their daily diet.
Rheumatoid Arthritis
Omega-3 fatty acids have anti-inflammatory properties and have been shown to reduce pain and stiffness in people with rheumatoid arthritis, according to the University of Maryland Medical Center. More research is necessary, however, before formal recommendations can be made, according to MayoClinic.com. Flax seed is an excellent source of omega-3 fatty acids, and can be added to hot cereal, yogurt and salads to increase intake of the essential fatty acid.
References
- University of Maryland Medical Center: Omega 3 Fatty Acids
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid
- American Heart Association: Healthy Diet Goals
- "American Journal of Clinical Nutrition"; Effects of Walnut Consumption on Blood Lipids and Other Cardiovascular Risk Factors: A Meta-Analysis and Systematic Review; D.K. Banel; 2009
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