{"id":13082,"date":"2021-05-24T14:00:40","date_gmt":"2021-05-24T19:00:40","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=13082"},"modified":"2022-01-12T12:58:28","modified_gmt":"2022-01-12T18:58:28","slug":"omega-3-fatty-acids-and-heart-health","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/omega-3-fatty-acids-and-heart-health\/","title":{"rendered":"Omega-3 fatty acids and heart health"},"content":{"rendered":"

Words like \u201cfatty\u201d and \u201cacid\u201d don\u2019t exactly conjure images of good health.<\/p>\n

But the reality is that a type of unsaturated fat called omega-3 fatty acid can lower your risk for heart disease.<\/a><\/p>\n

What are Omega-3 fatty acids?<\/h2>\n

There are three different types of omega-3s that are good for heart health.<\/p>\n

Alpha-linolenic acid (ALA) is found in plant-based foods, such as walnuts, flaxseeds and canola oil. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are mostly found in fatty fish, such as salmon, sardines, trout and white tuna.<\/p>\n

How are omega-3 fatty acids good for my heart?<\/h2>\n

Heart disease is caused by a buildup of plaque and inflammation in your arteries. Omega-3s help with lowering inflammation and slowing that plaque buildup.<\/p>\n

These fats may also help lower blood pressure<\/a> and reduce the risk of arrhythmias, or irregular heartbeat.<\/p>\n

Omega-3s also can improve your cholesterol profile by lowering your triglyceride levels and increasing your good cholesterol levels, known as high-density lipoprotein (HDL).<\/p>\n

Should I take an omega-3 supplement?<\/h2>\n

It is possible to get the omega-3s you need from food. The American Heart Association<\/a> states that eating at least two servings (3.5 ounces each) of fish rich in omega-3s per week can lower your risk for heart disease.<\/p>\n

Ground flaxseeds and flaxseed oil provide the most omega-3s, so adding flaxseed to smoothies, cereal or salads can help put more plant-based omega-3s in your diet.<\/p>\n

\n

Check out our heart healthy recipes.<\/p>\n

Recipe Library<\/a><\/p>\n<\/div>\n

Eating an excess amount of omega-3s can cause an upset stomach, and it may slightly increase the risk of bleeding if you take certain medications.<\/p>\n

Therefore, taking a supplement is not ideal for everyone. Talk to your health care provider<\/a> before trying one. If you do decide to take an omega-3 supplement, the American Heart Association suggests taking 2-4 grams per day of an omega-3 supplement containing both EPA and DHA to help lower triglycerides.<\/p>\n","protected":false},"excerpt":{"rendered":"

A healthy diet is part of the equation of staying healthy and avoiding heart disease. We’re told to avoid fatty foods and stick with greens, but the reality is that a type of unsaturated fat called omega-3 fatty acid can lower your risk for heart disease.<\/p>\n","protected":false},"author":24,"featured_media":13115,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[105],"tags":[619,47,106,6],"coauthors":[1024],"class_list":["post-13082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardiovascular","tag-dietitian","tag-healthy-eating","tag-heart-disease","tag-nutrition"],"yoast_head":"\nOmega-3 fatty acids and heart health<\/title>\n<meta name=\"description\" content=\"A typical healthy diet means avoiding fatty foods. 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