Omega-3 fatty acids, which are essential nutrients that are necessary for health, may reduce your risk for cardiovascular disease. They are considered essential fatty acids because they cannot be produced by the body and must be obtained through dietary sources. Your exact omega-3 requirements may vary depending on condition or lifestyle. Consult a registered dietitian for nutritional guidelines.
Omega 3
Omega-3 fatty acids are a class of polyunsaturated fats naturally found in a variety of foods. Polyunsaturated fats are necessary for proper function, growth and development of the brain. Omega-3 fats in particular are associated with heart health and the reduction arrhythmias and coronary artery disease. The American Heart Association notes that omega-3 fats also promote decreased triglyceride levels, atherosclerotic plaque and blood pressure.
Recommendations
People with history of coronary heart disease should consume at least one gram of EPA and DHA daily. Two to four grams of EPA and DHA are recommended daily for those with hypertriglyceridemia, which is a condition of elevated triglycerides. Healthy adults should consume a variety of fatty fish at least twice a week. Children and pregnant women may consume two average meals or 12 oz. of low-mercury fish or shellfish daily.
Omega 3 Sources
Omega-3 fatty acids naturally occur in both animal and plant sources. Seafood and fish are abundant in particular omega-3 fats called EPA and DHA. Examples omega-3 seafood include shellfish, krill, sardines, mackerel, tuna, cod and salmon. Plants and nuts contain omega-3 fats called alpha-linolenic acid, or ALA. A variety of seeds, such as flaxseeds, pumpkin seeds, perilla seeds and canola, can provide omega-3 Almonds, walnuts and soybeans are also sources of ALA. A wide variety of nutritional supplements also provide omega-3 fatty acids from both fish and plant sources in powder, liquid or capsule form.
Considerations
Certain fish such as swordfish and king mackerel contain higher levels of mercury and metals than others. When preparing fish, remove the skin and excess fat before cooking them. Consume fish that has been baked or grilled rather than fried to reduce saturated fat content. Fresh fish and seafood provide lower sodium than processed or frozen products. Only use omega-3 supplements from a reputable source to ensure quality and safety.
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