In the realm of health and wellness, few substances have garnered as much attention as omega-3 fatty acids. These essential nutrients, celebrated for their profound support for heart health, among other benefits, are a staple in diets all over the world.
What is it about omega-3s that makes them so great for heart health? Let’s dive in.
What are omega-3s?
Omega-3s are healthy fats (fatty acids) that are an essential part of a healthy diet. Our bodies cannot produce them on their own, so we must get omega-3s through diet and supplementation.
Fatty acids are the building blocks of fat in the body and in the food we eat, and they play an important role in the maintenance of overall good health. The length, shape, and degree of saturation determine the function of the fatty acids. For example, short-chain fatty acids can be absorbed faster into the body for energy use, while long-chain fatty acids require several more steps, including the formation of chylomicrons and transport through the lymphatic system, before they can be utilized for energy. In addition, some long-chain fatty acids have special functions that support many of the body’s systems, including the cardiovascular system.
There are many types of omega-3 fatty acids, but you’ll typically hear about three main ones: EPA, DHA, and ALA. EPA and DHA are found in fish and ALA is found in plant-based foods.
How omega-3s support heart health
Omega-3s have many potential benefits for heart health, including the following:
Help support normal, healthy triglyceride levels.
Help support healthy blood pressure. Omega-3s can help raise your HDL cholesterol (aka, the good cholesterol), which promotes normal, healthy blood pressure levels.
Help support normal, healthy heart rhythm.
As mentioned earlier, omega-3s support other systems of the body as well, such as the eyes and brain. If it seems like you hear about omega-3s a lot, it’s because they do a lot.
Foods with omega-3s
So where do we find these omega-3s? Fortunately, they come in a variety of foods:
Fatty fish, such as salmon, trout, mackerel, sardines, and tuna are among the richest sources of EPA and DHA omega-3s.
Seeds, including flaxseeds, chia seeds, and hemp seeds, provide a rich source of ALA omega-3s.
Walnuts. Good for more than a tasty, crunchy snack! Walnuts are brimming with heart-healthy omega-3s.
Edamame. These soybeans are an excellent source of plant-based protein, and provide a modest amount of ALA omega-3s as well.
Canola oil. Another good source of ALA omega-3s.
Recommendations on how many omega-3s we need each week vary, but for most people, two servings of fatty fish per week will be sufficient. Be sure to consult with your doctor before making major changes to your diet.
Should you take an omega-3 supplement?
If you’re like most people, you probably aren’t eating enough of the right foods to get the omega-3s you need. Even if you enjoy seafood, it can be tough to eat it often enough to get the heart-health benefits week after week.
Fortunately, you can make up the difference with a good omega-3 fish-oil supplement. OmegaLife-3 Resolv is a high-quality, concentrated, purified fish-oil supplement that delivers 1500 mg of EPA and DHA omega-3s. It also contains vitamin E, a fat-soluble antioxidant, that helps maintain the structural stability of EPA and DHA, and a dose of natural wintergreen to help minimize any fishy aftertastes.
The best time to take omega-3 supplements
You can take an omega-3 supplement at any time throughout the day, but it’s best to take it with food, as this helps the body absorb the nutrients. If you have a medical condition or are taking medications, consult with your doctor before you start taking an omega-3 supplement.
Nothing fishy here
In the quest for optimal heart health, omega-3 fatty acids stand out as indispensable allies, offering benefits that extend far beyond cardiovascular health. So whether you get your omega-3s through fish, nuts and seeds, a supplement, or a combination of sources, make sure you’re getting these essential fats on a regular basis.