Omega-3 fatty acids play a significant role in heart health. They have been shown to have several benefits for the cardiovascular system, including reducing the risk of heart disease, improving heart health in individuals with existing heart disease, and reducing the risk of death from heart disease .
Benefits of Omega-3 Fatty Acids for Heart Health
Omega-3 fatty acids provide several benefits for heart health:
Reducing triglycerides: Omega-3 fatty acids can help lower triglyceride levels, which are a type of fat in the blood .
Preventing irregular heartbeats: Omega-3s can reduce the risk of developing irregular heartbeats, known as arrhythmias.
Slowing plaque buildup: Omega-3s can slow down the buildup of plaque in the arteries, which is a substance made up of fat, cholesterol, and calcium that can harden and block the arteries .
Lowering blood pressure: Omega-3s have been found to slightly lower blood pressure levels.
Food Sources of Omega-3 Fatty Acids
To obtain omega-3 fatty acids, it is important to include certain foods in your diet. The best sources of omega-3s are certain types of fish, such as salmon and mackerel . Other sources include flaxseed, chia seeds, walnuts, and canola oil It is recommended that omega-3 fatty acids should make up 5% to 10% of your total calories .
Omega-3 Supplements vs. Food Sources
While omega-3 supplements are available, it is generally recommended to obtain omega-3 fatty acids from food sources rather than relying solely on supplements. Eating fish rich in omega-3s and other nutrients has been found to be better for heart health than taking supplements alone . However, if you do not consume fish or have dietary restrictions, omega-3 supplements can be a viable option. It is always advisable to consult with a healthcare professional before starting any new supplement regimen.