Benefits of Omega-3 Fatty Acids
( courtecy;- medicine.com )
Omega-3: The
Good Fat
While excessive fatty
food intake can elevate cholesterol and triglyceride levels, not all fats are
unhealthy. Omega-3 fatty acids may have significant benefits in lowering the
risk of heart disease, the nation’s top killer. They may also protect against depression,
dementia, cancer, and arthritis. Omega-3 fatty acids are found in higher
amounts in salmon, walnuts, and spinach.
The Omega-3 Alphabet
There
are many forms of omega-3 fatty acids. The types found in fish, called DHA and
EPA, have been studied most extensively and appear to have the strongest health
benefits. Another form of omega-3 fatty acid is known as ALA is found in
vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach.
Omega-3 and Heart Disease
Prescription
doses of omega-3s are used to protect the heart after heart attack. Studies
have shown fewer heart attacks and fewer heart disease deaths among survivors
who boosted their levels of omega-3s. The American Heart Association recommends
1 gram a day of EPA plus DHA for people with heart disease. Eating fish is
best, but your doctor might recommend a fish oil capsule.
Omega-3 and Arrhythmias
Omega-3s
seem to reduce the risk of life-threatening arrhythmias or abnormal heart
rhythms. Common sources of omega-3s are fish, walnuts, broccoli, and edamame,
green soybeans steamed and served in the pod.
Omega-3 and Triglycerides
Omega-3s
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 with exercise, by drinking less alcohol, and cutting back on sweets and
refined carbohydrates.
Talk
with your doctor before taking omega-3 supplements.
Omega-3 and High Blood Pressure
Omega-3s
can lower blood pressure, although the effect is small. One dietary strategy is
to replace red meat with fish during some meals. But it's best to avoid salty
fish, such as smoked salmon.
For
high blood pressure your doctor may suggest regular exercise, medications, and
limiting salt.
Omega-3 and Stroke
The
evidence is mixed on whether omega-3 supplements can help prevent strokes.
Nevertheless, omega-3 fatty acids have been shown to prevent plaque buildup
inside blood vessels. Studies suggest that at high doses, omega-3 supplements
might raise the risk of the less common type of stroke that involves bleeding
in the brain.
Omega-3 and Rheumatoid Arthritis
Studies
suggest omega-3s can improve joint symptoms such as pain and stiffness from
rheumatoid arthritis. Additionally, a diet high in omega-3s may also boost the
effectiveness of anti-inflammatory drugs.
Omega-3 and Depression
Omega-3
fatty acids may help to calm mood disorders and improve the effectiveness of
antidepressants. However, results of studies have been mixed so far. Countries
with higher levels of omega-3s in the typical diet have lower levels of
depression, although more studies are needed.
Omega-3 and ADHD
Studies
suggest omega-3 supplements may improve the symptoms of attention deficit
hyperactivity disorder (ADHD). The evidence isn't conclusive and a dietary
supplement can't offer a cure-all for ADHD. Nevertheless, omega-3s may provide
some added benefits to traditional treatment. We do know omega-3 fatty acids
are important in brain development and function.
Omega-3 and Dementia
There
is preliminary evidence to suggest that omega-3s may protect against dementia
and improve mental function. In one study, older people with a diet high in
omega-3 fatty acids had a lower risk of developing Alzheimer's disease. More
research is necessary to confirm the association.
Omega-3 and Dementia
There
is preliminary evidence to suggest that omega-3s may protect against dementia
and improve mental function. In one study, older people with a diet high in
omega-3 fatty acids had a lower risk of developing Alzheimer's disease. More
research is necessary to confirm the association.
Omega-3 and Cancer
More
research is needed to determine whether or not omega-3s could help reduce the
risk of colon cancer, breast cancer, and advanced prostate cancer. The American
Cancer Society recommends a diet that includes fish, but the organization does
not endorse omega-3 supplements for cancer prevention.
Omega-3 and Children
Parents
be wary of promises that omega-3s have "brain-boosting" powers for
children. The Federal Trade Commission asked supplement companies to stop that
claim unless they can prove it scientifically. The American Academy of
Pediatrics does recommend that kids eat more fish, as long as it's not breaded
and fried. Pediatricians also caution against types of fish that are high in
mercury, such as shark, swordfish, king mackerel, and tilefish
Omega-3: Catch of the Day
The
best source of omega-3 fatty acids is fish, though different fish have
different levels. Top choices are salmon, mackerel, herring, lake trout,
sardines, anchovies, and tuna. The American Heart Association recommends at
least two servings a week of fish, which is 3.5 ounces of cooked fish or ¾ cup
of flaked fish.
Omega-3 and Tuna
Tuna
is a staple in many people's pantries and can be a good source of omega-3 fatty
acids. Albacore tuna (often labeled "white") has more omega-3s than
canned light tuna, but it also has a higher concentration of mercury. Different
tuna species have different levels of omega-3 fatty acids.
Dangers of Contaminated
Fish
For most people, mercury
in fish is not a health concern. But it can be a concern during pregnancy and
nursing, as well as in the growing child. The FDA has this advice for pregnant
women, nursing mothers, and young children:
·
Limit albacore tuna to 6
ounces/week.
·
Limit fish lower in
mercury to 12 ounces/week.
·
Avoid shark, swordfish,
king mackerel, tilefish.
·
Remove skin and fat
before cooking fish.
Dangers of Contaminated
Fish
For most people, mercury
in fish is not a health concern. But it can be a concern during pregnancy and
nursing, as well as in the growing child. The FDA has this advice for pregnant
women, nursing mothers, and young children:
·
Limit albacore tuna to 6
ounces/week.
·
Limit fish lower in
mercury to 12 ounces/week.
·
Avoid shark, swordfish,
king mackerel, tilefish.
·
Remove skin and fat
before cooking fish.
Omega-3 for Vegetarians
If
you don't eat fish or fish oil, you can get a dose of DHA from algae
supplements. Algae that is commercially produced 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. Some foods are fortified with omega-3s.
Avoiding the Omega-3 Hype
It
is now common for food products to boast that they have added omega-3s. But the
amount of omega-3s they contain may be minimal, so check the label. They may
contain the ALA form of omega-3s, which hasn't yet shown the same health
benefits as EPA and DHA. For a regular dosing of omega-3s, taking fish oil
supplements may be more reliable.
Omega 6: The Other Healthy Fat
Another
healthy fat is known as omega-6. Omega-6s may protect against heart disease,
especially when eaten in place of less healthy fats. The American Heart
Association recommends getting up to 10% of your total daily calories from
omega-6 fats. Omega-6 fats are found in vegetable oils and nuts. Most Americans
already get enough omega-6s in their diets, thanks to cooking oils and salad
dressings.
Reviewed by John A. Daller, MD on Tuesday, May 03, 2016
The Benefits of Omega 3
Foods on Heart Health
T
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