Not all fats are unhealthy. Omega-3 fatty acids are one of the "good" types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can't make them. You have to eat them or take supplements. Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can change a small amount of ALA into EPA and DHA, but not very well.
Helping your heart
Omega-3 fatty acids help your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.
The recommended serving is 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but your doctor might recommend a fish oil capsule. If you've had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of omega-3.
Omega-3s seem to have a stabilizing effect on the heart. They can lower heart rate and help prevent arrhythmias (abnormal heart rhythms). Several common sources of omega-3s are fish, walnuts and broccoli.
Cutting triglycerides
Omega-3s DHA and EPA can lower your triglycerides, a blood fat that’s linked to heart disease. Talk with your doctor before taking omega-3 supplements, because some types can make your "bad" cholesterol worse. You can also bring down triglyceride levels by exercising, drinking less alcohol, and cutting back on sweets and processed carbs like white bread and white rice.
Lowering high blood pressure
Omega-3s can help lower blood pressure, a bit. One plan is to replace red meat with fish during some meals. Avoid salty fish, such as smoked salmon. If you have high blood pressure, limiting salt is probably one of the things your doctor has recommended.
Do they help prevent stroke?
Omega-3 foods and supplements curb plaque buildup inside blood vessels, helping with blood flow. So they may help prevent stroke caused by clots or a blocked artery. But at high doses, omega-3 supplements might make bleeding-related stroke more likely; so check with your doctor.
Useful for rheumatoid arthritis
Studies suggest omega-3s can curb joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.
Depression and brain benefits?
Depression is rarer in countries where people eat a lot of omega-3s in their typical diet. But omega-3s aren't a treatment for depression. If you're depressed, talk with your doctor about what might help you feel better.
May help with ADHD
Some studies suggest omega-3 supplements may ease the symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. Omega-3s may provide some added benefits to traditional treatment, but they don't replace other treatment.
Research on dementia
The jury is still out, but there's some evidence that omega-3s may help protect against dementia and age-related mental decline. In one study, older people with a diet high in omega-3 fatty acids were less likely to get Alzheimer's disease. More research is needed to confirm the link.
Omega-3 and children
Be wary of promises that omega-3s have "brain-boosting" powers for children. Kids should definitely eat fish, but take care not to overdo types that are high in mercury, such as shark, swordfish and king mackerel.
Catch of the day
The best source of omega-3 fatty acids DHA and EPA is fish. Some varieties deliver a higher dose than others. Top choices are salmon, mackerel, sardines, and tuna.
Omega-3 supplements
If you don’t like fish, you can get omega-3 from supplements. One gram per day is recommended for people with heart disease, but ask your doctor before starting. High doses can interfere with some medicines or increase risk of bleeding. You may notice a fishy taste and fish burps with some supplements. Read the label to find the amounts of EPA, DHA, or ALA you want.
Vegetarian sources of Omega-3s
If you don't eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that is commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, and spinach -- or products fortified with omega-3s.
Avoid the Omega-3 hype
Many food products now boast that they have added omega-3 to support various aspects of your health. But be aware that the amount of omega-3 they contain may be minimal. They may contain the ALA form of omega-3, which hasn't yet shown the same health benefits as EPA and DHA. For a measured dose of omega-3, taking fish oil supplements may be more reliable.
*WARNING: This is for reference only. Please consult an expert before taking any major decisions on diet and supplements.
