Leading a heart-healthy lifestyle reduces By heart-healthy lifestyle, we mean a balanced diet and regular physical activity. It is a popular belief that fats are bad for the heart. True but not if you choose the right kind of fat. Omega-3 fatty acids are ‘healthy fats’ that may actually support heart health, reducing the risk of Cardiovascular Diseases (CVDs), such as heart attack and stroke.
Speaking with the OnlyMyHealth team, Suvarna Hebbar, Coordinator of the Programme-Clinical Nutrition and Dietetics, Manipal College of Health Professions, MAHE, Manipal, lists some of the omega-3 fatty acids-rich foods to add to your diet.
Benefits Of Omega-3 Fatty Acids
“Omega-3 fatty acids are a type of polyunsaturated fat that are essential for human health,” says Hebbar, adding, “They are considered essential because the body cannot produce them on its own and they must be obtained through the diet.”
According to the nutritionist, there are three main types of omega-3 fatty acids namely alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils and DHA and EPA are found in fish and other seafood, says the National Institutes of Health Office of Dietary Supplements.
Omega-3 holds several benefits. Some of them include:
Improving heart health: Omega-3s can reduce the risk of heart disease by lowering triglycerides, reducing blood pressure, and improving overall cardiovascular health. They can help prevent the formation of blood clots and reduce inflammation in the blood vessels, which can lower the risk of heart attacks and strokes.
A study published in the Journal Jama Network, the risk of coronary heart disease death was 21%, 29%, 31%, and 34% lower in those who had fish 1-3 times per month, once per week, 2-4 times per week, and more than 5 times per week, respectively, in comparison with those who consumed no fish.
Enhancing brain health: Omega-3s are crucial for brain development in infants and are associated with improved cognitive function in adults. According to a study published in the Journal Cureus, omega-3 fatty acids enhance learning, memory, cognitive well-being, and increase blood flow in the brain.
Support mood and mental health: The nutrient, particularly EPA (eicosapentaenoic acid), have been shown to alleviate symptoms of depression and anxiety.
Reducing joint problems: Omega-3s have anti-inflammatory properties that can help reduce chronic inflammation, which is a contributing factor in many chronic diseases. For example, it can reduce joint pain and stiffness in conditions like rheumatoid arthritis and osteoarthritis.
Weight management: If you’re someone looking to lose weight, omega-3 fatty acids can help by reducing appetite and improving insulin sensitivity, which can assist in controlling body weight.
Also Read: Magnesium Deficiency: Warning Signs Of Low Magnesium Levels
Signs Of Omega-3 Deficiency
Here are some symptoms of omega-3 deficiency:
- Dry skin and hair
- Joint pain and stiffness
- Cognitive issues and mood swings
- Fatigue and lack of energy
- Eye problems, including dry eyes
- Increased inflammation
- Heart health issues, like high triglycerides
- Difficulty sleeping
- Weakened immune system
- Infant developmental issues in pregnant women
Foods Rich In Omega-3 Fatty Acids
Foods that are rich in omega-3 fatty acids include:
- Fatty fish
- Flaxseeds
- Chia seeds
- Walnuts
- Canola oil
- Soybeans
- Eggs
- Yogurt
- Milk
When To Switch To Supplements
Hebbar says, “Switching to omega-3 fatty acid supplements can be considered when a person's dietary intake of omega-3s is insufficient, or when they have specific health conditions or concerns that require higher omega-3 intake.”
However, she recommends obtaining nutrients from whole foods whenever possible, as they often come with other beneficial compounds that supplements might lack.
