1. These Acids Are Essential
You may have heard more about the health benefits of omega-3 fatty acids in recent years because some research has shown those who eat more of them tend to have lower rates of heart disease. We now know that these omega-3 fatty acids are in a group of nutrients that are essential for proper bodily function, and our bodies can't make them. This means we need to take in and properly absorb these fats from some other sources.
2. All Fats are Not Created Equal
Some people may think they can get these essential omega-3 fatty acids from their local doughnut shop, but the fats in these and other fried foods are of the heart hurting trans fat kind. While the omega-3 trans fatty acids are aiding our bodies, trans fats and saturated fats are doing just the opposite, raising bad cholesterol and clogging your arteries. There is even some research that says certain omega-3 fatty acids are better than others. The Mayo Clinic has stated that studies show DHA and EPA, the omega-3s found in fish oil, lower triglycerides and blood pressure, lower the risk of heart attack and stroke and slow the build up of plaque in the arteries. For ALA, the omega-3s found in walnuts, flaxseed and canola oil, the evidence is not as strong and this source may be of less benefit.
3. Reel In Some Omega-3s
Getting good fats is as easy as eating fish. Ask your doctor about what dietary sources of omega-3s he recommends and start incorporating those foods into your menu. If you don't like fish, you can make it more palatable by sneaking it into salmon loaf, or even trying pre-made salmon burgers, both of which have little taste or resemblance to actual fish. You could also try a fish oil supplement, which research shows is just as effective as getting the real thing. If you are worried about the mercury and other toxins contained in fish, try a supplement that is micro-distilled, like Nordic Naturals.
4. Too Much of a Good Thing is Bad
While our bodies need the omega-3 fatty acids to work properly, too much of them may cause problems. Be on the look out for bleeding problems and clotting disorders. Symptoms of this could include bruising easily, but in most cases your doctor needs to do blood work to find out if you are at risk. Follow your doctor's orders as far as dosing of any type of supplement, including fish oil, so you know you are not doing more harm than good.
5. What's the Catch of the Day?
Fish of all kinds can carry toxins, but certain sources are lower in these toxins than others. In general, to get the most beneficial omega-3 fatty acids from your fish with the lowest toxin level, avoid farm raised fish and fish caught overseas, where they may not have the best environmental protections in place. A great source of fish is wild caught Alaskan Salmon, which is available in most grocery stores.
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