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When we hear about fat consumption, it is common to think only of the negative aspects of fats, such as their contribution to weight gain or the potential damage they cause to the heart and cardiovascular system, and so on. However, fats also have essential functions in our body, some provide energy, contribute to healthy skin and hair, and absorb some vitamins.
This is because there are several types of fats, and the group known as “good fats” is the one you should consume. In this article, we talk about one of these fats. Learn about the benefits of omega 3, and how it can improve your health. Find out its full potential and how to include it in a balanced diet.
To begin with, you should know that there are four main types of fats: monounsaturated, polyunsaturated, saturated, and trans fats. These last two are “bad fats” because they increase LDL (low-density lipoprotein) cholesterol. The accumulation of these proteins increases the risk of heart disease and stroke. People who consume large amounts of red meat, full-fat dairy products, butter, and fried foods are at increased risk for this buildup, as these foods contain significant concentrations of saturated and trans fats.
On the other hand, monounsaturated and polyunsaturated fats are the “good fats,” which are found to a greater extent in plant-based foods and some fish. Monounsaturated fats are found in peanuts, nuts, legumes, seeds, and avocados.
While polyunsaturated fats — among which omega 3 is found — can also be obtained from seeds, nuts, and certain fish. Their importance for the body comes from the fact that our body cannot produce them by itself in sufficient quantity and requires them to generate the necessary energy to perform its functions and to be able to carry out your daily activities.
According to information from the Spanish Heart Foundation, omega 3 helps keep cholesterol levels regular. Although experts at the Mayo Clinic point out in one of their articles that omega 3 does not directly decrease the amount of bad cholesterol in the body, it does increase the concentration of HDL cholesterol (high-density lipoprotein) or good cholesterol.
The Mayo Clinic article that we mentioned earlier mentions that omega 3 also impacts lowering triglycerides. Triglycerides are fats that come from food but are also generated from unused calories. The risk of having high levels of this fat is that it contributes to the development of heart disease, such as coronary artery disease.
According to information from Medline Plus, coronary artery disease is the leading cause of death among adults in the United States. This disease causes narrowing and hardening of the arteries that supply blood to the heart muscle. In the absence of oxygen, which it receives from the blood, it can cause chest pains and even a heart attack in patients with this disease.
A study conducted by Polish researchers, published in several specialized cardiology journals, showed that among the benefits of omega 3 fatty acids is the modification of blood coagulation when combined with certain anticoagulant drugs. This, according to the researchers, could contribute to reducing the risk of myocardial infarction in patients with stents in the cardiac arteries.
To reach this conclusion, they studied a group that was given omega 3 pills and encouraged to increase their consumption of oily fish. The study showed that those who took omega 3 had a 14.3% reduction in the time needed to destroy blood clots.
A study by the Cardiovascular Institute of Madrid points out that omega 3 fatty acids’ anti-arrhythmic properties are another benefit. Although the studies conducted so far show mixed results, this study emphasizes that the leading European and American scientific associations recommend significantly consuming this type of fat at least twice a week to suppress supraventricular and ventricular arrhythmias.
Atherosclerosis is a heart condition caused by plaque buildup in the arteries. Plaque combines fat, cholesterol, and calcium that hardens and blocks arteries. This disease can be treated by surgery but is often accompanied by drastic lifestyle changes, including dietary modification. MedlinePlus notes that omega 3 intake can help reduce plaque buildup, as well as help lower blood pressure slightly.
You should remember that although good fats are better than trans fats or hydrogenated fats, this does not mean you can consume them disproportionately or in excess. Fats, after all, are high in calories, and some contribute to the increase of blood triglyceride levels. The key to obtaining their cardiovascular benefits is using them as a substitute for bad fats and maintaining an adequate intake.
Fortunately, the benefits of omega 3 can be obtained from a wide variety of foods, which makes it easy to incorporate them into different diets and dishes to be consumed at any time of the day. Some foods containing omega 3s that could be part of your breakfast are flaxseed and chia seeds. These two foods are popular additions to fruit drinks and cocktails, ideal for the day’s first meal.
On the other hand, for lunch or dinner, you can opt for preparations that include fatty fish such as salmon, mackerel, tuna, sea bass, herring, and sardines. These types of fish can be prepared baked or roasted, and are also a healthy option if accompanied by fresh steamed or roasted vegetables. Experts recommend eating fish per week about 2 or 3 times, especially to reduce the consumption of red meat.
Another way to increase your omega 3 intake is switching from mixed oils to pure olive, canola oil, safflower, sunflower, corn, or soybean oils. Preparing your food with these oils provides omega 3s and decreases your intake of bad fats. Olive oil can also be incorporated into multiple preparations such as dressings, vinaigrettes, sauces, and other uniquely flavored accompaniments.
You can even consume good fats at mid-afternoon snack time, since omega 3s are also found in nuts and seeds. A few nuts can be a healthy snack if you're hungry before lunch. This option will satiate your cravings, provide health benefits, and steer you away from unhealthy options like pastries and fried food.
The seriousness of heart health makes taking care of our cardiovascular system a priority. Actions such as being physically active, improving our diet, and maintaining a healthy weight can make the difference between a good quality of life and one with a latent risk of developing disease.
At Yes You Can!, we want to help you feel better about your body and live a healthier and fuller life. That is why our products contemplate weight loss and health care. Do you want to know more about it? Continue exploring our blog, visit our online store, or call us at 1-888-988-5515.
