The Power of Omega-3 Fatty Acids: Heart Health - NL-091

Omega 3 fatty acids can be easily considered as one of the top nutrients for maintaining your heart health. These polyunsaturated fatty acids are essential nutrients that you need in your diet as your body doesn’t produce these fats in sufficient amounts. Omega 3 helps with the proper functioning of the heart, brain, bones and eyes. As an important component of the cell membranes, they help maintain the structure and fluidity of the membranes. Omega- 3 fatty acids also act as precursors or raw materials for the production of chemical substances that regulate various functions such as blood pressure, blood clotting and inflammatory responses in the body. 

Heart health benefits of omega 3 fatty acids 

Studies suggest that people who are at high risk for CVD may benefit from omega 3 fatty acids. Omega 3 reduces the risk of heart disease, stroke and other cardiovascular related outcomes through various mechanisms. Most importantly, it reduces inflammation which is believed to be an underlying cause of most of the chronic diseases including heart disease. Chronic inflammation affects the health of arteries and increases the risk of atherosclerosis (accumulation of plaques that leads to hardening and narrowing of arteries). 

1. Reduces inflammation, a major risk factor for cardiovascular disease 
   
2. Helps lower your triglyceride levels. High triglycerides levels in the blood increase the risk of atherosclerosis that contributes to heart disease and stroke
   
3. Helps to lower blood pressure in people with high blood pressure 
   
4. Reduces the risk of irregular heartbeats (arrhythmia) 
   
5. Inhibits platelet adhesion, which prevents blood clotting and improves blood circulation 
   
6. Reduces insulin resistance and lowers the risk of metabolic syndrome. These two parameters are major risk factors for heart disease 

Oily fish is one of the best sources of omega 3 fatty acids. It is also found in seaweed, algae, walnuts, flax seeds, chia seeds, wheat germ and green leafy vegetables. While it is always better to get omega-3s through your diet, omega 3 supplements are also a great alternative if you are looking to include these healthy fats in your health regimen. 

There are three types of Omega 3 fatty acids: ALA, DHA and EPA. 

ALA (that we get from plant derived sources) is a truly essential fatty acid as our body can’t make it on its own. Our body converts some amount of ALA into DHA and EPA (types of fatty acids that are found in fish). But this conversion is not very efficient and doesn’t work too well in providing our body with reasonable amounts of DHA and EPA. The best way to get your EPA and DHA is to eat oily fish. 

In addition, plant-based supplements such as “Sacha Inchi” are a great option, particularly for vegans and vegetarians who often find it challenging to get their omega 3s from usual animal-based sources such as fish and fish oil. 

In addition to maintaining heart health, omega 3 fats also offer other incredible health benefits. They play an important role in the growth and development of the brain in infants, supports general brain function, improves skin health, reduces joint inflammation, promotes bone health and boosts immunity.  Omega 3 is a major structural component of the retina of the eye and helps prevent macular degeneration that may lead to blindness in the elderly. 

References: 

Khan et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. 2021.