Omega-3 fatty acids are essential fatty acids required by the body. They play a role in brain functions, growth and development. The body's source of omega-3 fatty acids comes from the food because the body does not produce them. Good sources include fish and fish oils and certain plant and nut oils. They provide many benefits to the body and are best known for their role in promoting a healthy heart.
Essential Functions
Omega-3 and omega-6 fatty acids are two essential fatty acids, or EFAs, that support a variety of body systems, such as the cardiovascular and nervous system. They are involved in the production of prostaglandins -- chemicals involved in the inflammatory response, labor and reproduction, blood clotting and gastrointestinal functioning. Omega-3 specifically is involved in cell wall formation and flexibility, which improves circulation and oxygen delivery. Deficiencies in omega-3 fatty acids have been linked to decreased mental function and memory, vision problems and the increased formation of blood clots, according to the Linus Pauling Institute.
Heart Disease
A heart-healthy diet consists of a diet low in saturated fat with the consumption of plenty of unsaturated fats, which includes omega-3 fatty acids. According to the University of Maryland Medical Center, large population studies have shown that individuals eating fish regularly have a lower rate of heart disease. Fish contain high amounts of omega-3 fatty acids, which may help lower risk factors for heart disease, such as high cholesterol and blood pressure, as well as reduce the risk of irregular heart rhythms, blood clots and atherosclerosis, or hardening of the arteries. Large population studies have also shown a stroke reduction risk by as much as 50 percent in individuals eating at least two servings of fish each week, according to the University of Maryland Medical Center.
Lowering Cholesterol and Blood Pressure
Omega-3 fatty acids may help raise the level of high-density lipoprotein, or HDL, cholesterol in the body, often referred to as the good cholesterol. HDL promotes heart health by removing low-density lipoprotein, or LDL, the bad cholesterol, which contributes to the buildup of fat in the arteries and an increased risk of heart attack and stroke. It also lowers triglycerides, which contribute to high total cholesterol levels. The University of Maryland Medical Center says that a diet rich in omega-3 fatty acids can help lower blood pressure in individuals diagnosed with high blood pressure.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha Linolenic Acid
- American Heart Association: Fish and Omega-3 Fatty Acids
- Food Standards Agency: Fish and Shellfish
- Linus Pauling Institute: Essential Fatty Acids
- Elmhurst College Virtual ChemBook: Prostaglandins
Member Comments