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Omega-3 rich foods: Best sources for heart and overall health

Omega-3 rich foods: Best sources for heart and overall health Vital role of Omega-3 for heart health and beyond (photo: Freepik)

Omega-3 fatty acids are essential for supporting heart health, lowering blood pressure, and reducing high cholesterol levels. It's best to obtain these acids from food as they are better absorbed than from supplements, according to dietitian Svitlana Fus on Instagram.

Benefits of Omega-3 fatty acids

Omega-3 fatty acids include alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

"Alpha-linolenic acid (ALA) is primarily found in plant oils—flaxseed, rice bran, cedar, hemp, and soybean—as well as nuts and seeds (walnuts, flaxseed, and chia seeds). It is also present in animal fats—chicken, dairy, and fish," explains the dietitian.

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are only found in seafood: fatty fish, seafood, and seaweed.

"These acids are also called essential fatty acids because they are not synthesized in sufficient quantities in the body but are very important and beneficial for health," explains Fus.

They are necessary for:

  • Supporting normal cardiovascular function
  • Reducing inflammation
  • Preserving immunity
  • Supporting the nervous system, combating depression
  • Normal physical and mental development of children
  • Skin, hair, and nail health

Where Omega-3 is most abundant

"Omega-3 fatty acids cannot prevent cardiovascular problems like heart attacks and strokes. However, they positively influence cardiovascular risk factors: lowering triglyceride levels and increasing 'good' HDL cholesterol, reducing blood pressure levels in hypertensive individuals. Therefore, it's important to ensure adequate intake of these substances through food," says Fus.

Earlier, we wrote about a nutritionist sharing a "weight loss formula" that will help achieve desired results.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.