Omega-3 fatty acids may lower the risk of heart disease by improving cholesterol levels and lowering triglycerides, fats in the blood. You can get omega-3s by consuming oily fish or taking fish oil supplements. The fatty acids, a type of polyunsaturated fat, play important roles in brain function, growth and development. Along with their heart-healthy benefits, omega-3s may also combat mental health issues, such as depression and attention deficit hyperactivity disorder or ADHD.
Fish with Omega-3s
Fish rich in omega-3s include salmon, tuna, halibut, mackerel, herring and sardines. However, many other types of seafood contain small amounts of the fatty acids. For heart health, bake or broil fish instead of frying. Baking and broiling allows unhealthy fats to drip off instead of being retained in the fish. Fish contain a certain amount of saturated fat, but usually less than meat and poultry. Consume at least two servings of omega-3-rich fish a week with a serving size of 3 oz., about the size of a deck of cards, according to MayoClinic.com.
Supplements
Getting omega-3s through food also offers you the benefit of vitamins, minerals and other nutrients. If you do not get enough fish or do not eat fish, consider taking fish oil supplements. Many fish oil supplements containing omega-3 also include vitamins A, B-1, B-2, B-3, D and E, calcium and iron, MedlinePlus notes. Manufacturers usually make fish oil supplements with omega-3-rich fish such as mackerel, herring, tuna, halibut and salmon. Choose fish oil supplements from reputable manufacturers and check labels for omega-3 content.
Heart-Healthy Benefits
People who include high amounts of fish in their diet often have high HDL or "good" cholesterol, according to the University of Maryland Medical Center. HDL gathers excess LDL cholesterol, which causes plaque buildup in the arteries, and takes it to the liver for disposal. Inuit Eskimos in the Canadian Arctic and Greenland have high amounts of omega-3s from their fish diets. They have increased HDL levels and decreased triglycerides. People who have already suffered heart attacks may benefit from taking high doses of omega-3 supplements. The FDA approved a fish oil supplement, ethyl esters, to help lower triglycerides.
Improving Moods
Mood swings and depression are among the symptoms of deficiencies in omega-3s, the University of Maryland states. Consuming omega-3 fatty acids along with taking antidepressant medication may bring about greater improvement for depression patients. Children with ADHD may have lower levels of omega-3s than other children, which may contribute to their learning and behavioral problems. Studies on using omega-3s to improve mental health conditions are not conclusive and research continues.
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