Omega-3 fatty acids are polyunsaturated fats that the body needs, but cannot synthesize on its own. They are a collection of nutrients that are essential to health and longevity. According to the Mayo Clinic, intake of omega-3 fatty acids is associated with lower red triglycerides, reduced risk of death, abnormal heart rhythms, heart attack and stroke. They also reduce and slow the accumulation of atherosclerotic plaques (hardening of the arteries), and may reduce blood pressure. Essential fatty acids can reduce instance of obesity and all the difficulties obesity entails, depression and arthritis and may reduce risk of certain kinds of cancer. Ideally, these healthy fats are consumed in optimal amounts through diet. However, a supplement may be necessary.
What to Look for
The American Heart Association recommends eating a variety of types of fatty fish (such as salmon, tuna and mackerel) at least twice per week. If you or close family suffer from heart disease, aim for 1 to 3 grams of omega-3's per day. This can be achieved by eating 1.5 to 3 ounces of fatty fish (about the size of a deck of cards). Flax seed is another excellent source of Omega-3's. Ground flax seed is preferred over flax seed oil, but either is an acceptable source. Add flax seed to cereals, juices or protein shakes, or purchase breads and cereals that are fortified with flax seed. Health food stores offer a wide variety of flax seed-enhanced products, so check labels and enjoy! Other sources of omega-3's include collard greens, broccoli, cantaloupe, kidney beans, grape leaves, cabbage, cauliflower, canola oil, spinach and walnuts.
Common Pitfalls
As beneficial as Omega-3's are, they are not for everyone. According to Harvard studies, if you suffer from congestive heart failure, recurrent angina or have been told that your heart isn't receiving enough blood flow when you exercise, Omega-3's should be avoided. This is because intake of Omega-3's serves by keeping unstable cells from functioning. This can reduce the heart's ability to pump blood, which may actually increase danger of sudden cardiac death amongst at-risk individuals. If, however, you have heart disease or have had a heart attack but do not have congestive heart failure or angina, omega-3's daily doses are recommended. Also, Omega-3's have a blood thinning effect. So does aspirin (likely more so). Thus, if you are taking aspirin daily, seek your doctor's guidance as to whether to incorporate Omega-3's or not.
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