Omega-3 fats found in cold-water fish like salmon, mackerel and sardines have been linked to heart health, brain health and much more.
Here on Nutrition By Mia, I like to talk about my favorite nutrients. One’s that can help prevent disease and keep us healthy. One of those nutrients is omega-3 fats.
Obtaining adequate amounts of omega-3 fats in the diet has been shown to reduce triglycerides, slow atherosclerosis and slightly lower blood pressure. It is essential that we obtain this nutrient from our diet since our body can not synthesize it on it’s own.
In order to reap the benefits of this nutrient, it is important to recognize the different forms it exists in and where it can be found.
Plants vs. Animals
Omega 3 fats from plants and animals work different in the body. Alpha-linolenic acid (ALA) is an omega-3 fat derived from plant sources like walnuts. ALA does not exert the same powerful heart-health effects that EPA and DHA have been shown to provide. ALA can be converted into EPA and DHA in the body but this conversion is largely inefficient. It is important to seek out omega-3 fatty acids from alternative sources other than plants.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fats derived from cold-water fish like salmon, tuna and herring.
Why EPA and DHA matter when it comes to the heart
EPA and DHA are incorporated into cell membranes and play a role in reducing inflammation. Several prospective cohort studies and randomized control trials suggest that fish oils decrease the risk for coronary heart disease mortality.
Omega-6 fatty acids to omega-3 fatty acids ratio
We must obtain omega-3 fatty acids and omega-6 fatty acids in the diet, but in a proper ratio. Studies suggest current diets are low in omega-3 fats and high in omega-6 fats due to processed foods containing primarily soybean, corn and cottonseed oils. We should opt to achieve a ratio closer to 1:1 instead of current ratios estimated to be as high as 15:1. A high ratio is linked to promoting the pathogenesis of many diseases including cardiovascular disease while a lower ratio may exert suppressive effects.
In conclusion
Omega-3 fatty acids in the forms of EPA and DHA may have significant heart health benefit. Incorporating fatty fish into your diet regularly is one way to obtain those nutrients and reap those benefits.