Omega-3 for Heart Health – Eating Fish Helps You in Managing Healthy Heart 

Omega-3 for Heart Health – Eating Fish Helps You in Managing Healthy Heart 

If you are concerned about your heart health, then trust me eating fish two times a week could help you in managing a healthy heart. Omega-3 for heart health is considered as one of the best solutions. The omega-3 in fish is highly effective and can help you in preventing the risk of heart disease.

There has been a rich history of taking fish oil as a dietary supplement. The latest studies present evidence that regular use of fish oil supplements helps in lowering the risk of cardiovascular disease and premature deaths.

Taking omega-3 fish oil supplements on a regular basis may decrease the risk of cardiovascular disease, but it may not render protection against stroke.

Role of Omega-3 Fatty Acids

Omega-3 fatty acids are one of the two primary polyunsaturated fatty acids (PUFAs), and the other one is omega-6. Fatty acids play a wide range of essential roles in our bodies. They are crucial components of molecules of fat that develop cell walls.

Omega-3 fatty acids contribute to producing energy. They help in making molecules named eicosanoids. These molecules perform the function of signaling in varied body procedures, including the cardiovascular system.

In research, scientists mainly concentrate on three types of omega-3, namely eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA), and docosahexaenoic acid (DHA).

Our body is unable to produce ALA; hence we are required to obtain it from dietary sources like canola oil, flaxseed, and soybean.

Although our body can produce DHA and EPA present in ALA, the amounts are small; hence we are needed to get them also from the diet.

Omega-3 for Heart Health

Omega-3 fatty acids may render benefit to heart health by:

  • Reducing irregular heartbeats
  • Reduce blood clotting
  • Decreasing triglycerides
  • Reducing the risk of heart failure
  • Lowering high blood pressure

Sources of Omega-3 Fatty Acids

Omega-3 for heart health is profoundly beneficial. Fish oils and fish are loaded with EPA and DHA. Fish is a rich source of these omega-3 fatty acids.

Dietary supplements contain a wide range of omega-3 fatty acids, including EPA, ALA, and DHA. Fish oil is the primary source of EPA and DHA.

Good options of fish for getting sufficient amount of omega-3 include:

  • Salmon
  • Sardine
  • Herring
  • Cod
  • Atlantic Mackerel
  • Lake trout

There are also vegetarian products that are loaded with EPA and DHA. Some of the vegetarian sources include

  • Chia seeds
  • Hemp seeds
  • Flaxseeds
  • Walnuts
  • Kidney beans

Rashmi Saini