The Benefits of Omega-3

Did you know cardiovascular disease affects 1 in every 4 people in the U.K.?

That’s a frightening figure.

This means, most likely, someone you know may die or have their lives severely impacted because of it.

Bad heart health arises due to a buildup of fatty acids from an unhealthy diet, lack of physical activity, smoking and excessive use of alcohol. Trust us; it’s one organ you’ll want to maintain daily to increase your longevity and reduce the risk of any associated disease.
While there are many ways to maintain good heart health, one way which doesn’t get enough attention is taking omega-3 fatty acids.

They are easily accessible and affordable, and there are a lot of benefits associated with taking them. To know more about them, keep on reading.

What are omega-3 fatty acids?

Omega-3 fatty acids are commonly referred to as healthy fats as they’re polyunsaturated and good for overall health. They’re seen as essential as our bodies can’t make them by themself; we can only acquire them from our diet. There are three main types of omega-3 fatty acids which are:

Alpha-linoleic acid (ALA): Only found in fatty fish, mainly tuna and salmon. You’ll often find this omega-3 referred to as marine omega.

Docosahexaenoic acid (DOA): This is also found in fish.

Epicosaphentaeonoic acid (EPA): This omega 3 in plant-based foods like walnuts, chia seeds and flaxseeds.

You can also find omega-3 fatty acids in supplements, but if possible, it’s best to consume them in their natural form from food sources.

4 Benefits of omega-3 for your heart

Omega-3 fatty acids have many benefits helping your body, brain and heart function.

1. Lowers blood pressure
Omega-3 helps lower blood pressure as the fatty acids allow your blood vessels to relax and dilate, encouraging blood flow and reducing pressure. Plus, omega-3 acids contain anti-inflammatory properties helping blood vessels become less inflamed.

Researchers believe consuming around 2-3 grams of omega-3 fatty acids daily can help lower your blood pressure. There’s research which shows people who consume EPA and DOA omega-3s may have significantly lower systolic and diastolic blood pressure.

2. Reduces triglycerides
Omega-3 fatty acids can reduce a form of fat found in your bloodstream known as triglycerides. While they are a good energy source, too many triglycerides can increase your risk of heart disease.

When you consume omega- 3, it can slow the release of triglycerides into your liver, limiting the amount released into your bloodstream. Another major cause of high triglyceride levels is insulin resistance. Omega-3 fatty acids can help develop insulin sensitivity and decrease resistance levels.

3. Prevents plaque buildup
Inflammation from certain foods can cause plaque to build up in your arteries, known as atherosclerosis. When you consume omega-3, you’ll often suffer from less inflammation. This is because they have anti-inflammatory properties and decrease triglyceride levels, lowering the risk of plaque building up in your arteries.

4. Decreases the risk of heart disease and strokes
As we mentioned earlier, Omega-3 fatty acids help lower your triglyceride levels. The lower the triglyceride ratio in your bloodstream, the less likely you’ll have plaque buildup, cholesterol and calcium levels, reducing your risk of heart attacks and irregular heartbeats. They also reduce inflammation stopping your blood vessels from getting damaged.

They also help better the function of a thin membrane in your heart and blood vessels known as the endothelium. Omega 3 can help control the amount of fluid carried alongside the blood, controlling how your blood vessels constrict and dilate.

Other health benefits of omega-3

Alongside your heart health, there are a lot more health benefits omega-3 fatty acids provide, which are:

They might help with depression and anxiety
Chronic inflammation is often associated with depression, and due to omega-3 fatty acids’ anti-inflammatory properties, it’s thought to lower the symptoms associated with depression. Research also shows that consuming all three types of Omega-3 fatty acids makes you less likely to have depression.

They may help slow down age-related decline
It’s thought that Omega 3 fatty acids may be able to slow down or prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s. This is because they can benefit your nervous system by affecting how the neurons in your brain communicate. Similarly, DHA plays a role in healthy eye and brain development and mental health.

Could better your immunity
There’s research which shows Omega-3 fatty acids may help influence the microbes in your gut. It’s thought these fatty acids can enhance the amount of antibodies produced, regulating the functioning of white blood cells.

Helps keep skin hydrated
DHA omega 3 is a key structural component in your skin; it helps it stay nourished. This fatty acid helps your skin cells membranes keeping them soft, supple, hydrated and healthy. It helps maintain oil production.

Maintains good eye health
DHA also contributes to the retina in your eye and the brain’s grey matter. If you consume enough, it helps slow down your retina from degenerating, reducing your risk of macular degeneration and blindness. DHA cannot, however reverse the damage to your retina but can assist you with healthy vision.

Conclusion

In conclusion, omega-3 fatty acids are a powerful nutrient that offers many benefits for heart health. From reducing inflammation and improving endothelial function to lowering blood pressure, triglyceride levels and plaque buildup, they’re not something you should ignore.
While you can get omega-3’s from fish and plant-based foods, supplements may also be useful.

As with any supplement, it is important to speak with a healthcare professional before starting omega-3 supplements, especially if you have a history of heart disease or other health conditions.

Start taking omega-3 fatty acids today and reduce your risk of cardiovascular disease.