Omega Fatty Acids For Heart Health – Omega-3 fatty acids have a lot of advantages for our health. Being a type of polyunsaturated fat, omega fatty acid helps in building the brain cells and performing the imperative functions in the body. Not only this omega-3 helps in protecting you against stroke and also helps in improving the heart health if you are already a heart patient. Hence there are many Omega Fatty acids for Heart Health.
The fact that you must know is that omega-3 acids are not produced by the body on their own. Hence all you can do is you can consume it from your diet. Omega-3 can be best found in some kind of fishes. It can be consumed from plant foods as well. Many foods can serve you the goodness of Omega-3. You can also go for the omega-3 supplements but consuming them through food is the best way of consuming the Omega-3 fatty acids.
Benefits of Omega Fatty Acids For Heart Health
Omega-3 is a lot beneficial for heart health and blood vessels as well. Benefits of omega fatty acids for heart health are:
- They are very helpful in reducing the type of fat in your blood that is triglycerides.
- They help in saving you from the risk of irregular heartbeat.
- It also prevents the hardening and blocking of arteries by slowing the buildup of plaque, a substance comprising fat, cholesterol, and calcium.
- They also help in lowering down the blood pressure.
Not only this these healthy fats have a lot of benefits for our health as well. It helps in dealing with cancer, depression, inflammation, and ADHD, etc.
Effects of Omega fatty on the Heart
The omega-3 fatty acids have several potential favorable effects of omega acids on cardiovascular health. Omega-3 fatty acids increase the high-density good cholesterol that is lipoprotein levels. Also, it helps in lowering triglyceride levels. It also helps in preventing the coronary arteries from occluding as it helps in decreasing platelet aggregation.
Aspirin can also prevent platelet aggregation. Omega-3 fatty acids decrease the risk of the abnormal rhythm of the heart. It decreases atherosclerosis through its effects on metabolism and increases the compliance of arteries. It also helps in reducing the inflammatory markers in the body.
How much Omega-3 Is beneficial for consumption?
Eating at least 2 servings a week of fish rich in omega-3 is recommended by The American Heart Association. One serving must contain 3.5 ounces that are 100 grams of omega-3. Omega-3can be best consumed from oily fishes such as Salmon, Mackerel, Albacore tuna, Trout, and sardines. But it imperative to note that 2 kinds of omega-3 are found in only sardines and tuna are EPA and DHA which are a lot beneficial for the heart.
Some more sources of Omega fatty acids
Along with the oily fishes , You cam also consume ALA omega-3 from oils, nuts, and plants. Whereas the EPA and DHA benefit the heart directly, ALA does not benefit your heart directly. But you can consume the full range of these healthy fats by consuming nuts, seeds, and healthy oils, and fish as well. If you are a vegetarian then there are also plant sources of omega-3 available for you. some of the plant-based sources of omega-3 are:
- Ground flaxseeds and flaxseed oil
- Chia seeds
- Soy oil and canola oil
- Tofu and Soybeans
Ground flaxseed and flaxseed oil are the only plant foods that are rich in the amount of ALA. You can consume ground flaxseed either in smoothies or in granola. Also in salad dressing flaxseed go well.
Other Health Benefits of Omega fatty Acids
Omega fatty acids benefits are not only limited to heart health only whereas it is beneficial for our overall health as well. Some of the health benefits of Omega Fatty acids are:
- It helps in fighting depression and anxiety.
- Improves eye health
- During pregnancy and early age, it also helps in improving brain health.
- Reduces the risk of heart diseases.
- Reduces the symptoms of ADHD in children.
- Helps in fighting auto-immune diseases.
- Helps in reducing liver fat.
- Improves bone and joint health.
Hence Omega fatty acid is a lot beneficial for heart health. Also, it is very beneficial in maintaining overall health as well. Omega-3 fatty acid supplements are also available in the market. But the best way of consuming omega-3 fatty acids is through diet.