Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid, two different types of omega-3 fatty acids (DHA). Alpha-linolenic acid is the name for the type of omega-3 found in plants (ALA).
Omega-3fatty acids can enhance your cardiovascular health, according to research. While EPA + DHA is the focus of the majority of this research, ALA can also benefit your health. Including omega-3 fatty acids in your diet has the following advantages:
- heart
disease risk is decreased.
- reduced chance
of dying if you have heart disease.
- decreased
chance of sudden cardiac death brought on by an irregular heart rhythm.
- Omega-3
fatty acids help keep blood platelets from clumping together, lowering the
risk of blood clots.
- maintaining
healthy, damage-free artery lining helps prevent the development of thick,
rigid arteries. This prevents artery plaque from developing.
- decreasing
triglyceride levels by reducing the pace at which the liver produces them.
Heart disease risk is increased by high blood triglyceride levels.
- decreased
inflammation The inflammatory response of your body is thought to play a
role in atherosclerosis (hardening of the arteries). The generation of
chemicals produced during the inflammatory response is slowed by omega-3
fatty acids.
Omega-3 fatty acids may also:
- Raise levels
of high-density lipoprotein (HDL/“good” cholesterol).
- Lower blood
pressure. People who eat fish tend to have lower blood pressure than those
who don’t.
Amount of Omega-3 Fatty Acids in Selected Fish and Seafood
- Mackerel
- Serving
Size: 3 ounces (100 grams)
- Amount of Omega-3 Fat: 2.5–2.6 grams
- Salmon
(wild)
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 1.8 grams
- Herring
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 1.3–2 grams
- Tuna (Bluefin)
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 1.2 grams
- Lake Trout
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 2 grams
- Anchovy
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 1.4 grams
- Tuna
(Albacore)*
- Serving Size:
3 ounces (100 grams)
- Amount of
Omega-3 Fat: 1.5 grams
- Lake White
fish (freshwater)
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 1.5 grams
- Bluefish
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 1.2 grams
- Halibut
- Serving Size:
3 ounces (100 grams)
- Amount of
Omega-3 Fat: 0.9 grams
- Striped Bass
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 0.8 grams
- Sea Bass
(mixed species)
- Serving
Size: 3 ounces (100 grams)
- Amount of
Omega-3 Fat: 0.65 grams
- Tuna, white
meat canned
- Serving
Size: 3 ounces drained
- Amount of
Omega-3 Fat: 0.5 grams
*Contains
high level of Mercury. Limit amount you eat.
Source:
USDA Food Composition Databases
Patients without a history of heart disease are advised by the American Heart Association to consume at least two servings of fish per week (a total of 6-8 ounces). There ought to be a variety of fish in this. Omega-3 fatty acids are abundant in cold-water wild fish species such mackerel, tuna, salmon, sardines, and herring. To choose fish with a high concentration of omega-3 fatty acids, consult the list above.
Your
doctor could advise that you consume one gramme of EPA + DHA each day if you
have heart problems. Consult your doctor about taking a fish oil supplement if
you are having problems obtaining this amount from meals alone.
Even if you take medicine to lower your triglyceride levels, if you have high levels, you may need to eat additional foods that are rich in omega-3 fatty acids. Additionally, your doctor could advise taking a fish oil supplement. In general, people with elevated triglyceride levels should take 2-4 grammes of EPA + DHA daily. It has been demonstrated that this dosage can reduce triglyceride levels by 25 to 35%.
Can you have too many omega-3 fatty acids?
If
you consume 3 grammes or more of omega-3 fatty acids each day, speak with your
healthcare professional. These necessary fatty acids can lead to bleeding at
high concentrations.
Should I be concerned about mercury in fish?
Both
naturally occurring mercury and industrial contamination are sources of it in
the environment. When it collects in streams and oceans, it can fall from the
sky and is transformed into methylmercury. Methylmercury in excess can be
dangerous. In particular, this applies to prenatal children and young children.
Different
fish have different mercury concentrations. These include King mackerel, shark,
swordfish, and tilefish. These fish should only make up a small portion of
everyone's diet. These fish should not be consumed by young children, pregnant
women, or those who are breastfeeding. It is okay for women to consume 12
ounces of other types of fish per week while they are expecting or
breastfeeding. Shellfish, tinned fish, and smaller fish are some of these.
Albacore
Tuna has more mercury than canned light tuna. Limit the amount of albacore tuna
you eat to 6 ounces per week.
What if I’m allergic to fish or don’t want to eat fish?
Omega-3
fatty acids are best found in fish, however some plants also contain ALA.
Despite being a less abundant source of omega-3 fatty acids, ALA has been
linked in certain studies to a decreased risk of cardiovascular disease.
Ground or milled flaxseeds, flaxseed oil, chia seeds, walnuts, soy products, and canola oil are all excellent sources of ALA. Algal or algae oil, which is converted to DHA, is another source of ALA. Algal oil is used in several foods that have been enriched with omega-3. These are fantastic choices for vegetarians who avoid fish.
There are no suggested serving sizes for foods high in ALA at the moment. However, routinely including certain foods in your diet may benefit your heart health.
No comments:
Post a Comment