The Importance of
Omega-3s in a Heart-Healthy Diet
Omega-3 fatty acids
have many health benefits, but they're especially renowned for the role they
play in heart health. Find out why you should add more omega-3s to your diet.
Related
Seafood, walnuts, soy, flaxseed, and other foods that
contain omega-3 fatty acids are believed to be some of the best “superfoods”
for heart health. Often recommended for their anti-inflammatory and anti–blood
clotting effects, omega-3 fatty acids also reduce the risk of heart disease and
possibly stroke.
“Most people associate the benefits of omega-3 fatty acids
with cardiovascular health,” says Jessica Fishman Levinson, MS, RDN, CDN, a
registered dietitian and the founder of the nutrition consulting business Nutritioulicious.
“Omega-3s have been shown to lower triglycerides and total cholesterol. But
they're also important for brain function, mood, memory, and joint mobility,
and they've been found to help reduce inflammation from arthritis, improve eye
health, and contribute to healthy hair, skin, and nails and a normally
functioning immune system.”
Types of Omega-3s
There are three types of omega-3s: Eicosapentaenoic acid
(EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). While these fatty acids are critical
for overall health, our bodies can't produce them on their own, so we must get
them from other sources, such as food or supplements.
The best sources of EPA and DHA are cold-water fish like
salmon, rainbow trout, and sardines. “Albacore tuna is also a good source,”
says Levinson, “but because it's high in mercury, people should be cautious
about how much they consume.” Other good sources include mackerel, herring,
halibut, and shellfish. The American Heart Association (AHA) recommends
consuming two servings per week of fish that are rich in omega-3s. “One serving
is approximately 3.5 to 4 ounces of canned or cooked fish, or about 5 to 6
ounces of raw fish,” says Levinson. But be sure to avoid fried fish, as
deep-frying is not a heart-healthy cooking method.
The third type of omega-3, ALA, comes from plant sources like canola
oil, flaxseed, walnuts, leafy greens, seaweed, and soy products. “One thing to
keep in mind with regard to plant-based sources of omega-3s is that our bodies
need to convert ALA
to EPA and DHA to get the health benefits of the fats. This means that you need
to eat a lot more of the vegetarian omega-3 sources than the fish sources,”
says Levinson. And when you eat more of these fats, you take in more calories,
“especially when you’re talking about nuts and flaxseed,” says Levinson. If
you’re vegetarian you may want to discuss your omega-3 intake with your doctor
or a nutrition expert and get guidance on food servings and supplement options.
Food vs. Supplement
Sources
Consuming omega-3s from foods rather than supplements offers
the advantage of the additional nutrients, including vitamins and minerals and,
depending on the source, protein or fiber. “As with all nutrients, I recommend
getting omega-3s from food first,” says Levinson. “But if you don't eat fish or
enough of the vegetarian sources, it may help to take a supplement.”
Additionally, the AHA suggests that because people with
certain health conditions, like coronary artery disease or high triglycerides,
may have difficulty getting enough omega-3s in their diet alone, they should
talk to their doctors about supplement options.
If you are taking supplements, look for those that contain a
combination of DHA and EPA, advises Levinson. The AHA reports that it's safe to
take up to 3 grams of fish oil per day. Experts recommend that most people
should take from 900 to 2,000 mg/day if they are eating a 2,000-calorie-a-day
diet.
There are many options on the market for omega-3
supplements, including:
Fish oil
Krill oil
Algae
Hemp
Flaxseed oil
Levinson suggests taking fish oil in capsules rather than in
liquid form “because the capsules don't have a fishy taste.” She adds that
vegetarians and vegans may prefer algae or flaxseed oil supplements: “Both are
good options — the best one is the one you will take on a regular basis!”
Because different supplements contain different amounts of
omega-3s, your best bet is to talk to your doctor or a nutrition expert who can
evaluate your diet and any health conditions and offer a professional
recommendation for an omega-3 supplement that’s right for you
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