Omega 3 fat and heart diseases
Omega 3 fats protect against heart diseases by lowering cholesterol and triglyceride levels, especially low density lipoprotein which is bad for the heart. It reduces thrombosis (blood clotting) in blood vessels, such as the coronary arteries. It lowers blood pressure and reduces the incidence of irregular heartbeat.
Omega 3 fat and cancer
Research suggests that Omega 3 fats contain long chain polyunsaturated fatty acids which suppress the formation of inflammatory metabolites in the digestive system. This is important in maintaining the body’s immune system which reduces the growth of cancer cells.
Omega 3 fats and depression and memory problems
DHA plays an important role in the development of brain and nerve cells. There is some evidence to show that low consumption of Omega 3 fats is associated with a higher incidence of Alzheimer’s disease and depression.
Food that are rich in Omega 3 fats:
- Oily fish
- Canola, soybean and mustard seed oil
- Linseeds and linseed products such as linseed bread and linseed oil
Fish that are rich in Omega 3 fats:
- Atlantic salmon
The best way to prepare fish is by steaming, grilling or microwaving. If you must fry it, use a minimal amount of monosaturated fat such as olive oil. Do not use animal fat.
The best way to boost your Omega 3 fats is through a good diet. So, eat well for your physical and psychological health!