Omega-3 fatty acids and cholesterol: If you’ve ever been told to watch your cholesterol, you’re not alone. High cholesterol is a widespread concern, particularly as people age. While medications can help, doctors say diet plays a powerful role, and omega-3 fatty acids are among the most beneficial nutrients for heart health.
What are omega-3 fatty acids?
Omega-3s are vital fats that the body can’t make, so they must be eaten or taken as supplements. There are three main types: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
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How do omega-3 fatty acids support heart health?
Omega-3 fatty acids support heart health in several ways. They help lower triglyceride levels in the blood, a key risk factor for heart disease, with EPA in particular shown to significantly reduce them. These healthy fats also boost HDL, the “good” cholesterol, which helps clear harmful LDL from the bloodstream.
Additionally, omega-3s have powerful anti-inflammatory properties that protect blood vessels from damage caused by chronic inflammation. By keeping arteries smooth, flexible, and less prone to plaque buildup, they further improve circulation and reduce the risk of blockages.
Foods rich in omega-3 fatty acids
You don’t need to rely on expensive supplements. Fatty fish is the best source of EPA and DHA. Experts recommend having two servings of salmon, tuna, or sardines every week. Even if you’re a vegetarian, you can count on plant-based sources like flax seeds, chia seeds, walnuts, hemp seeds and canola oils. Since the body only converts a small amount of ALA into EPA and DHA, vegetarians and vegans may benefit from algae-based omega-3 supplements.
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Omega-3 fatty acids are among the most heart-friendly nutrients you can add to your diet. From lowering triglycerides and bad cholesterol to boosting good cholesterol and easing inflammation, they offer a range of cardiovascular benefits. The best part: omega-3s are easy to include in everyday meals, making them a simple but powerful tool for long-term heart health.
