Omega-3 is an essential fatty acid that can be obtained through food sources such as fish and flax seed, and also in several supplemental forms. Omega-3 has a number of beneficial affects on the heart and the body in general. It does not have adverse effects on the heart.
Omega-3
Omega-3s are essential fatty acids. This means that the body doesn't make them and you need to obtain them either from your daily diet or in the form of supplements. They are found in oily fish such as salmon, albacore tuna, mackerel and herring. Vegetarian sources include flax seed oil, nuts and seeds.
Heart Benefits
According to the University of Maryland Medical School, including polyunsaturated fats like omega-3s in your diet can reduce your risk of contracting heart disease. It does so by helping to reduce high blood pressure, preventing high cholesterol and lowering the amount of fats in the blood. This also lowers the risk of death, stroke, arrhythmia and heart attack in people who have already had one heart attack.
Omega-6
In order to obtain the most nutritional benefit from omega-3 fatty acids, you must make sure that you are not obtaining too high a concentration of omega-6 fatty acids, as this can counteract the beneficial effects of both. Omega-6s are also essential fatty acids. They may be obtained from corn, cottonseed, soybean and safflower oils. A diet that is too high in omega-6 fatty acids may actually increase the risk of inflammation. The ratio should be around 13:1 with omega-3 being in the majority.
Cautions
Although omega-3 fatty acids are not bad for the heart, they do have a risk of certain side-effects, including flatulence, bloating, nausea, diarrhea, "fishy breath" and belching. You should avoid taking fish oil if you suffer from diabetes because it may make it difficult to control your blood-glucose levels. You should avoid flax seed oil and flax seed supplements if you are suffering from any form of bowel obstruction. You should consult your doctor before taking omega-3 or omega-6 supplements.
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