TOP-5 Omega-3 for heart health: Guide to Select and Application
What is Omega-3 and why are they important for the heart?
Omega-3 fatty acids is a group of polyunsaturated fats that play an important role in maintaining human health. They relate to indispensable fatty acids, which means that the body cannot produce them on its own and should receive them from food or additives. The main types of omega-3, which are of the greatest value for the health of the heart, are:
- Eicopentenic acid (EPA): EPA has strong anti -inflammatory properties and plays a key role in reducing the level of triglycerides in the blood. Triglycerides are a type of fat, which, with an increased level, can increase the risk of developing cardiovascular diseases. EPA also helps to expand blood vessels, improving blood flow and reducing blood pressure.
- Dokosagexenoic acid (DHA): DHA is the main structural component of the brain and retina of the eye. It is important for cognitive functions and vision, and also has a positive effect on the health of the heart. DHA helps to reduce the level of triglycerides, maintain a normal heart rhythm and improve the function of the endothelium (inner shell of blood vessels).
- Alpha-linolenic acid (ALA): ALA is a plant form of Omega-3, which is contained in products such as linen, chia and walnuts. In the body, ALA can be partially transformed into EPA and DHA, but this process is not always effective. Therefore, for optimal benefits for the heart, it is recommended to use products rich in EPA and DHA, or take additives containing these fatty acids.
Why are Omega-3 so important for the health of the heart? Numerous studies have shown that they have a number of favorable effects:
- Reducing the level of triglycerides: Omega-3, especially EPA, effectively reduce the level of triglycerides in the blood, thereby reducing the risk of atherosclerosis (the formation of plaques in the arteries).
- Reduced blood pressure: Omega-3 can help reduce blood pressure in people with hypertension.
- Reducing the risk of blood clots: Omega-3 has antitrobotic properties, that is, they prevent the formation of blood clots that can lead to a heart attack or stroke.
- Improving the function of the endothelium: Omega-3 help improve the function of the endothelium, which allows blood vessels to expand more efficiently and narrow, supporting normal blood flow.
- Reduced inflammation: Omega-3 has anti-inflammatory properties that help reduce chronic inflammation in the body, which is one of the risk factors for the development of cardiovascular diseases.
- Maintaining normal heart rhythm: Omega-3 can help stabilize the heart rhythm and reduce the risk of arrhythmia (heart rhythm disorders).
How to choose the best source of Omega-3?
There are many different sources of omega-3 on the market, both in the form of food and in the form of additives. When choosing, it is important to consider the content of EPA and DHA, product quality and its safety.
TOP-5 omega-3 for heart health:
Here is a list of the best sources of Omega-3 to maintain heart health, taking into account their advantages, disadvantages and features of application:
1. Fish oil (concentrate):
- Description: Fish oil is the most popular and well-studied source of Omega-3. It contains a high concentration of EPA and DHA, which are the most important for the health of the heart. Fish oil concentrates are subjected to additional processing to increase the concentration of omega-3, which allows you to get the required dose with a smaller number of capsules.
- Advantages:
- High concentration EPA and DHA.
- Wide availability and variety of brands.
- Affordable prices.
- Well -studied and proved by effectiveness.
- Different forms of release (capsules, liquid, chewing tablets).
- Many brands offer fish fats with the addition of vitamins and other beneficial substances.
- Flaws:
- Possible fish taste and smell.
- It can cause a stomach disorder in some people.
- The risk of contents of pollutants (heavy metals, dioxins) in poor -quality products.
- Not suitable for vegetarians and vegans.
- How to choose:
- Look for products that have been tested by independent organizations (for example, NSF International, USP).
- Pay attention to the concentration of EPA and DHA for a portion. To maintain heart health, it is recommended to use at least 1000 mg EPA and DHA per day.
- Choose products made of small fish (for example, anchovies, sardins, macrel), as they contain less pollutants.
- Pay attention to the technology of cleaning and treating fish oil.
- Consider the reviews of other consumers.
- Recommendations for use:
- Take fish oil while eating to improve absorption and reduce the risk of stomach disorders.
- Start with a small dose and gradually increase it.
- Keep fish oil in a cool, dark place.
- Consult a doctor before the reception, especially if you take anticoagulants or other drugs.
2. Krill oil:
- Description: Crill oil is obtained from small crustaceans living in the Antarctic. It contains omega-3 in the form of phospholipids, which are believed to be better absorbed by the body than omega-3 in the form of triglycerides contained in fish oil. Crill oil also contains astaxantin, a powerful antioxidant that gives it red and protects omega-3 from oxidation.
- Advantages:
- Good digestibility due to the phospholipid form omega-3.
- Contains astaxantin, antioxidant.
- Less fish taste and smell than fish oil.
- It is extracted from environmentally friendly sources (Antarctica).
- Flaws:
- Higher price than fish oil.
- Contains less EPA and DHA per portion than a fish oil concentrate.
- It can cause allergic reactions in people with allergies to seafood.
- How to choose:
- Look for foods made from a krill caught in the Antarctic.
- Pay attention to the content of EPA and DHA for a portion.
- Choose products that have been tested by independent organizations.
- Pay attention to the technology of processing of krill oil.
- Consider the reviews of other consumers.
- Recommendations for use:
- Take the crill oil while eating.
- Start with a small dose and gradually increase it.
- Keep the crill oil in a cool, dark place.
- Consult a doctor before the reception, especially if you take anticoagulants or other drugs.
3. Algae oil:
- Description: Algae oil is a vegetarian and vegan source of omega-3, which is obtained from micro-cone. Microstanosas are the main source of EPA and DHA for fish, so algae oil is a direct and stable alternative to fish oil.
- Advantages:
- The vegetarian and vegan source Omega-3.
- Environmentally friendly and stable source.
- It does not contain pollutants who may be contained in fish.
- It is well absorbed by the body.
- It does not have a fish flavor and smell.
- Flaws:
- Relatively high price.
- It can be less affordable than fish oil.
- Some products may contain additives and artificial ingredients.
- How to choose:
- Look for products containing a high concentration of EPA and DHA.
- Choose products made from proven sources of micro -crossbars.
- Pay attention to the availability of quality certificates.
- Consider the reviews of other consumers.
- Recommendations for use:
- Take algae oil while eating.
- Start with a small dose and gradually increase it.
- Store algae oil in a cool, dark place.
- Consult a doctor before the reception, especially if you are pregnant or breastfeeding.
4. Flax seed:
- Description: The flax seed is a plant source of omega-3 containing alpha-linolenic acid (ALA). ALA is the predecessor of EPA and DHA, but the body does not always effectively convert Ala into these fatty acids.
- Advantages:
- The vegetarian and vegan source Omega-3.
- Rich in fiber, lignans and other nutrients.
- Available price.
- You can add to various dishes (cereals, yogurts, smoothies, pastries).
- Flaws:
- Low effectiveness of ALA transformation into EPA and DHA.
- It must be consumed chopped to improve assimilation.
- It can cause bloating and gas formation.
- How to choose:
- Buy whole flax seeds and grind them immediately before use to maintain freshness and nutrients.
- Choose organic flax seeds to avoid pesticides.
- Keep flax seeds in a cool, dark place in a sealed container.
- Recommendations for use:
- Use 1-2 tablespoons of chopped flax seed per day.
- Start with a small amount and gradually increase it to avoid stomach disorders.
- Drink with a lot of water.
- Use the crushed flax seed in various dishes.
5. Seeds of Chia:
- Description: Chia seeds, like flax seeds, are a plant source of omega-3 containing alpha-linolenic acid (ALA). They are also rich in fiber, protein and antioxidants.
- Advantages:
- The vegetarian and vegan source Omega-3.
- We are rich in fiber, protein and antioxidants.
- Available price.
- Easily added to various dishes (cereals, yogurts, smoothies, salads).
- Do not require grinding.
- Flaws:
- Low effectiveness of ALA transformation into EPA and DHA.
- They can cause bloating and gas formation.
- How to choose:
- Choose organic chia seeds to avoid pesticides.
- Keep chia seeds in a cool, dark place in a sealed container.
- Recommendations for use:
- Use 1-2 tablespoons of chia seeds per day.
- Start with a small amount and gradually increase it to avoid stomach disorders.
- Drink with a lot of water.
- Use chia seeds in various dishes.
Factors affecting the need for omega-3:
The need for omega-3 can vary depending on various factors, including:
- Age: The need for omega-3 can increase with age, especially to maintain cognitive functions.
- Floor: Women during pregnancy and breastfeeding need more omega-3 for the development of the brain and vision of the child.
- Health status: People with cardiovascular diseases, a high level of triglycerides or other chronic diseases may need more omega-3.
- Diet: People who do not consume enough fish or other products rich in omega-3 may need more omega-3.
- Life: Smoking, stress and sedentary lifestyle can increase the need for omega-3.
Side effects and contraindications:
In general, omega-3 are considered safe for most people when consumed in recommended doses. However, in some cases, side effects can occur, such as:
- Indigestion: Nausea, diarrhea, bloating.
- Fish taste or smell from the mouth.
- Bleeding: Omega-3 can dilute blood, so caution should be observed when taking anticoagulants or before surgery.
- Allergic reactions: In people with allergies to fish or seafood, allergic reactions to fish oil or krill oil may occur.
Contraindications to the reception of omega-3:
- Allergy to fish or seafood.
- Blood coagulation disorders.
- Reception of anticoagulants (for example, warfarin).
Before taking Omega-3, you need to consult a doctor, especially if you are pregnant, breastfeed, take any medicine or have any diseases.
Optimization of a diet to obtain a sufficient amount of omega-3:
In addition to taking additives, it is important to optimize your diet in order to receive a sufficient amount of omega-3 from food. Include the following products in your diet:
- Fat fish: Salmon, mackerel, sardins, tuna, herring.
- Flax and chia seeds.
- Walnuts.
- Soy products (tofu, edamama).
- Rapse oil.
- Enriched omega-3 products (eggs, milk, yogurt).
Try to eat fatty fish at least twice a week. Add flax seeds and chia to your dishes every day. Use walnuts as a snack.
Omega-3 interaction with drugs:
Omega-3 can interact with some drugs, so before taking the appointment you need to consult a doctor, especially if you take:
- Anticoagulants (for example, warfarin): Omega-3 can enhance the effect of anticoagulants, increasing the risk of bleeding.
- Preparations that reduce blood pressure: Omega-3 can reduce blood pressure, which can lead to hypotension while taking drugs that reduce blood pressure.
- Diabetes treatment drugs: Omega-3 can affect blood sugar, which may require adjustments to the dose of drugs for the treatment of diabetes.
In conclusion:
Omega-3 fatty acids are important nutrients for the health of the heart. Turn on the products rich in omega-3 in your diet and consider the possibility of taking additives, if necessary. Consult a doctor to determine the optimal dose and choose the most suitable Omega-3 source for your individual needs. Remember that a healthy lifestyle, including a balanced diet, regular physical exercises and smoking, is a key factor for maintaining heart health.