One of the most heart-healthy fatty acids, Omega-3s are commonly found in fish, flax seed and walnuts. Nutritionists recommend that individuals consume at least a gram of Omegas each day to help lower cardiovascular health risks. The American Heart Association conducted a study that showed moderate consumption of Omega-3 can lead to an improvement in triglyceride levels, as well as a reduction in blood pressure in many patients.
The fats are a long-chain form of unsaturated fats, which have been shown to help reduce cardiac health risks, as well as reducing the risks of blood clots in the heart. Many studies have suggested that there are a wide range of risks outside of heart health, including improvements in mood, behavior and, even, memory.
To get the recommended daily allotment of Omega fatty acids, you can either make sure to consume products directly, including walnuts and salmon on a regular basis or take supplements. Most commonly, fish oil supplements are a good source, although they are not as effective as direct consumption. Additionally, you can add milled flax seed (un-milled flax seed, while rich in fiber, is not easily soluble in the blood stream) to drinks or breakfasts cereals to provide a full serving (milled flax contains up to 2.5 grams per serving.)
Not only should individuals who are at risk for heart disease take Omegas, but so should those who are potentially at risk or involved in strenuous activity (such as competitive sports.) Depending on your level of physical fitness, as well as your overall body composition, there are various levels of Omega intake which are individual for your situation. Always consult with a nutrition professional or medical doctor in order to determine the proper intake for your situation. Most likely, you’ll want to consume a variety of Omega sources in order to provide complete nutrition at home, on the road and during periods of physical training.
