Most people know that consuming a diet low in fats and oils can help reduce their risk of developing atherosclerosis and other medical problems. Certain fats, however, can actually be beneficial to the body. One type of fat that has come into prominence is omega-3 fatty acids, which have a variety of protective effects on the body.
Essential Fatty Acids
Fatty acids can be divided into two categories: nonessential and essential. The body is able to synthesize nonessential fatty acids, meaning they do not need to be consumed in the diet. Essential fatty acids, such as omega-3 fatty acids, cannot be made by the body, so they must be consumed as part of the diet, the University of Maryland Medical Center explains.
Cardiovascular Effects
Omega-3 fatty acids have a number of positive effects on the cardiovascular system. They can help prevent excessive blood clotting by keeping platelets from sticking together, reports the website of The George Mateljan Foundation, a nonprofit devoted to nutrition. Omega-3 fatty acids can also lower the amounts of harmful cholesterol in the blood, reducing the risk of atherosclerosis, or narrowed and easily clogged arteries. These fats can also increase the amount of nitrous oxide in the blood vessels, causing them to expand.
Inflammation
Omega-3 fatty acids also have the ability to prevent inflammation in the body. Inflammation is typically caused by the immune system becoming activated. Chronic inflammation can weaken the immune system and damage healthy tissue, resulting in such conditions as arthritis and inflammatory bowel disease. Inflammation can also cause genetic damage, which promotes the development of cancer.
Recommendations
Fatty fish are rich in omega-3 fatty acids. The American Heart Association recommends consuming at least two servings of fatty fish such as mackerel, salmon, sardines and herring each week. Other sources of omega-3 fatty acids include leafy greens, soy proteins, flaxseed and canola oil. Eating these foods can help promote heart health, the American Heart Association notes.
Expert Insight
A number of different conditions can benefit from increased consumption of omega-3 fatty acids. People who have depression and type 2 diabetes can have their symptoms reduced by consuming omega-3 fatty acids, according to The George Mateljan Foundation. These fatty acids can even lower a person's risk of developing these conditions. Omega-3 fatty acids can also be useful for people suffering from fatigue, dry skin, joint pain and problems concentrating.
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