Omega-3 fatty acids
Omega-3 refers to a group of three fatty acids that our bodies need that come from animal and vegetable fats. These are the “good fats” you hear about from the doctors and nutritionists.
Omega-3 fatty acids are “healthy fats” that may support your heart health. One key benefit is helping to lower your triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds. Fish is the best source of omega-3s.
What are omega-3 fatty acids?Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.
What are fatty acids?The two main types of fatty acids are saturated fat and unsaturated fat. Unsaturated fat further breaks down into polyunsaturated fat and monounsaturated fat. These are terms you commonly see on nutrition labels.
Fatty acids are chain-like chemical molecules made up of carbon, oxygen and hydrogen atoms. Carbon atoms form the backbone of the chain, with oxygen and hydrogen atoms latching on to available slots.
Saturated fats are sometimes known as “bad” or “unhealthy” fats because they increase your risk of certain diseases like heart disease and stroke. Unsaturated fats (polyunsaturated and monounsaturated) are considered “good” or “healthy” fats because they support your heart health when used in moderation. Omega-3s, as a form of polyunsaturated fat, are healthier alternatives to saturated fat in your diet.
What do omega-3 fatty acids do?Omega-3 fatty acids help all the cells in your body function as they should. They’re a vital part of your cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all your cells, omega-3s are concentrated in high levels in cells in your eyes and brain.
In addition, omega-3s provide your body with energy (calories) and support the health of many body systems. These include your cardiovascular system and endocrine system.
What are examples of omega-3 fatty acids?There are three main types of omega-3 fatty acids:
- EPA (eicosapentaenoic acid). EPA is a “marine omega-3” because it’s found in fish.
- DHA (docosahexaenoic acid). DHA is also a marine omega-3 found in fish.
- ALA (alpha-linolenic acid). ALA is the form of omega-3 found in plants.
Omega-3s are essential nutrients that you need to get from your diet. When you get ALA from food, your body is able to turn some of the ALA into EPA and subsequently to DHA. However, this process provides just a small amount of EPA and DHA. So, dietary sources of EPA and DHA (like fish) are essential
Benefits of omega-3 fatty acidsOmega-3 fatty acids have many potential benefits for your cardiovascular health. One key benefit is that they help lower your triglyceride levels. Too many triglycerides in your blood (hypertriglyceridemia) raises your risk of atherosclerosis, and through this, can increase your risk of heart disease and stroke. So, it’s important to keep triglyceride levels under control. In addition, omega-3s may help you by raising your HDL (good) cholesterol and lowering your blood pressure.
Some studies show omega-3s may lower your risk for:- Cardiovascular disease (CVD).
- Death, if you have CVD.
- Sudden death caused by an abnormal heart rhythm (arrhythmia).
- Blood clots.
- Some forms of cancer, including breast cancer.
- Alzheimer’s disease and dementia.
- Age-related macular degeneration (AMD).