Omega-3 fatty acids have always been
touted as one of the best foods to keep your heart healthy. But have
you ever wondered why? Well, we have the answer.
Omega 3 fatty acids are ‘essential’
because they cannot be synthesized by the body. Found primarily in fish
like salmon, mackerel, sardines, tuna etc., a form of Omega-3 fatty
acids known as ‘ALA’ is found in soybean, flax seeds, pumpkin
seeds, spinach, walnuts and salad greens. Read more about Omega 3 fatty acids – why you need them in your diet.
Omega-3 fatty acid is naturally low
in saturated fats and rich in monounsaturated and polyunsaturated fats
which are known to help prevent heart attacks. Some studies have also
found that Omega-3 fatty acids play an important role in producing
prostaglandins — a compound that is known to help regulate blood
pressure, mitigate blood clotting, improve nerve transmission and help
with allergic responses. Apart from that, fish oil has been found to
prevent arrhythmia (irregular heartbeats), lower the risk of strokes and
keep conditions like atherosclerosis at bay.
Tips to load up on Omega-3 fatty acids:
1. Try fish oil capsules.
These are clear capsules containing fish oil (cod liver oil). You can
swallow one capsule a day to help replenish your Omega-3 fatty acid
reserves.
2. Include fish in your meals.
Having fish once a day is a good way to help your heart out. But make
sure you don’t deep fry the fish, try grilling it instead.
3. If you are a vegetarian, include foods like flax seed and soybean into your daily meal.
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