Decrease Heart Disease & Diabetes With Omega 3
Add Fish to Your Diet to Reduce Blood Pressure and Cholesterol
Aug 18, 2009
Omega 3 fatty acids are essential to overall health and in particular heart, brain and eye function. In fact your brain is almost 60% fat. There are three types of omega 3 acids:
- Alpha-linolenic acid (ALA) is from plant-based sources such as olive oil, walnuts and flax.
- Docosahexaenoic acid (DHA) is found only in fish, but small amounts can be converted from ALA in the body. DHA is required in the brain for optimal memory and learning ability, as well as in the retina of the eye for visual acuity.
- Eicosapentaenoic acid (EPA) is also found in in fish and works primarily in the areas of mood and inflammation. In pregnant and lactating women omega-3 fats are especially important for the proper brain and eye development of the fetus and newborn.
How to Add Omega 3 Fatty Acids to Your Diet
Fish such as sardines, tuna, salmon, trout, bass and mackerel are rich in omega-3 fatty acids and should be eaten at least twice a week. Omega-3 fatty acids are essential which means they cannot be manufactured by the body and must be consumed in the diet. With at least two 85 gram servings per week, even from canned fish, you can reap omega benefits.
Fish oil supplements can help meet these needs. Cod-liver oil is also rich in vitamin A and D. However, supplements are meant to complement a balanced diet; they cannot replace valuable and easily absorbed food nutrients. Your family doctor can provide important advice on taking any nutritional supplement, particularly for pregnant women.
What are 'Good' Fats?
The way fats are stored and their ability to be used as an energy source differ significantly. Polyunsaturated omega-3 fatty acids are an efficient energy source and can actually promote weight loss because they induce optimum metabolism and accelerate fat burning.
These good fats from fish and plant-based sources are stored mainly in lean muscle tissue. Saturated fats in meat, dairy, and fried foods are a poor energy source and usually sent to storage instead of being burned for energy. Once in storage, very often around the abdomen area, these fat deposits are difficult to remove. Additionally research published in the European Journal of Clinical Nutrition (2002;5:S14-9) showed that omega-3 fatty acids can prevent body fat accumulation. This research also suggests that omega-3 can regulate the part of the brain that registers the feeling of fullness.
Omega 3 Reduces Cholesterol and Joint Pain
According to The American Journal of Cardiology (Volume 99; 146-149), omega-3 fat can prevent blood platelets from clotting and sticking to the walls of arteries. They lower triglyceride and cholesterol levels, reducing the risk of a heart attack or stroke and even certain cancers. In osteoarthritis, enzymes cause cartilage damage and joint pain and stiffness. Fish oil counters these enzymes and reduces inflammation in this disorder as well as in digestive disorders and other inflammatory diseases. Additionally, omega-3 fats work to balance blood sugar, and improve energy levels, mood, memory and sleep.
