Proper Vit mostly focused on Fatty Acids, especially on Omega-3 , because Fatty acids have a part to play in various aspects of health. Since they can assist in improving immunity, brain and mood health, cell signalling and reducing inflammation, it is important to get enough of these in your diet to prevent deficiencies and consequent health issues.
Research shows that omega-3 fatty acids can improve your cardiovascular health. Most of this research involves EPA + DHA, but ALA can also help improve your health. Benefits of including omega-3 fatty acids in your diet include:
- Reduced risk of cardiovascular disease.
- Reduced risk of death if you have cardiovascular disease.
- Reduced risk of sudden cardiac death caused by an abnormal heart rhythm.
- Reduced risk of blood clots because omega-3 fatty acids help prevent blood platelets from clumping together.
- Keeping the lining of the arteries smooth and free of damage that can lead to thick, hard arteries. This helps keep plaque from forming in the arteries.
- Lowering triglyceride levels by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.
- Less inflammation. Atherosclerosis (hardening of the arteries) is thought to involve your body’s inflammatory response. Omega-3 fatty acids slow production of substances that are released during the inflammatory response.
Omega-3 fatty acids may also:
- Raise levels of high-density lipoprotein (HDL/“good” cholesterol).
- Lower blood pressure. People who eat fish tend to have lower blood pressure than those who don’t.
The American Heart Association recommends that patients who do not have a history of heart disease eat at least 2 servings of fish each week (a total of 6-8 ounces). This should include a variety of fish. Cold-water wild varieties of fish like mackerel, tuna, salmon, sardines and herring contain high amounts of omega-3 fatty acids. See the list above to help choose fish with high levels of omega-3 fatty acids.
If you have heart disease, your healthcare professional may recommend that you have one gram of EPA +DHA every day. If you have trouble getting this amount through food alone, talk to your doctor about taking a fish oil supplement.
If you have high triglyceride levels, you may need to eat more foods that are good sources of omega-3 fatty acids, even if you take medication to lower your triglyceride levels. Your healthcare provider may also want you to take a fish oil supplement. In general, 2-4 grams of EPA + DHA every day is recommended for patients with high triglyceride levels. This amount has been shown to lower triglyceride levels 25 to 35 percent.