Omega-3 fatty acids are essential fats that your body requires for normal growth and development, and for proper brain function. They also play a role in preventing chronic diseases, including heart disease and cancer. Omega-3 fats cannot be produced by your body, and therefore you must obtain them from your diet. You can find these fats in many of the foods you eat. According to the Linus Pauling Institute, an adequate intake for omega-3 fatty acids in adults is 1.6 g a day in males, and 1.1 g a day in females.
Role In Cholesterol Health
Consuming a diet rich in omega-3 fatty acids can be good for your heart. According to the University of Maryland Medical Center, Inuit Eskimos consume high amounts of omega-3 fats and tend to have high HDL cholesterol and low triglycerides, or fat levels, in their blood. HDL cholesterol is known as the "good" cholesterol because it removes LDL, the "bad" cholesterol, from your blood and delivers it to the liver. In the liver, LDL cholesterol is broken down and eliminated from your body with other wastes.
Role In Heart Disease
A diet rich in omega-3 fatty acids may aid in preventing heart disease. The University of Maryland Medical Center reports that a diet rich in two types of omega-3 fats called eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, may help protect you from heart disease by reducing your risk of high cholesterol and high blood pressure. Consuming fish oil, one source of omega-3 fats, has also been shown to reduce the levels of fats in the blood, and to lower the risk of heart attack, stroke and death in people who have already experienced a heart attack. You need to be cautious when consuming high doses of omega-3 fats and fish oils, because they can raise your risk of bleeding problems. If you consume more than 3 g of omega-3 fats per day, you are at greater risk for a hemorrhagic stroke.
Food Sources Of Omega-3 Fatty Acids
You can find omega-3 fatty acids in both plant and animal foods. Good plant-based choices include flaxseed oil, flaxseeds, walnuts, walnut oil, canola oil and tofu. The only animal-based foods that contain omega-3 fats are fatty fish, such as salmon, sardines, herring, oysters, trout, tuna and crab. Incorporating these foods into a healthy, well-balanced diet can help boost your health.
Balancing Omega-3 Fats With Omega-6 Fats
You need to have a proper balance of omega-3 and omega-6 fats in your diet. Omega-6 fatty acids are another essential fat that your body requires for normal growth and development. While omega-3 fats can aid in decreasing inflammation, omega-6 fats can act to increase it. The Mediterranean diet provides a proper balance of omega-3 and omega-6 fats. This diet focuses on omega-3 fatty acids, including fish, olive oil, whole grains, fruits, vegetables and garlic, and puts less emphasis on meats, which are rich in omega-6 fats.
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