August 17, 2017 — Are you getting enough omega-3s? These vital fats are beneficial for heart, brain and eye health, but it’s not just the amount that matters. The type of omega-3s in your diet could determine the health benefits you’re getting — especially if you don’t eat fish.
Long-chain omega-3 fatty acids called EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in marine sources such as fatty fish and fish oils. Another type of omega-3s is ALA (alpha-linolenic acid), which is found in plant sources such as flax seeds, canola, chia and walnuts.
Most Americans aren’t getting enough EPA and DHA. That’s of concern because there is strong evidence that these omega-3s reduce triglyceride levels to help lower the risk for heart disease or heart attack. There is some evidence that these healthy fats may also reduce blood pressure and improve blood vessel function. And those are just some of the heart-health benefits. The evidence for these benefits in ALA isn’t as strong.
Penny Kris-Etherton, distinguished professor of nutrition at Pennsylvania State University, points out that, “We really haven’t seen evidence for benefits of plant omega-3s on cognition or in preventing stroke.”
Bruce Holub, professor at The University of Guelph adds, “EPA and DHA are shown to be quite effective at lowering triglyceride levels in the blood, while equal amounts of ALA had no effect.”
Getting enough DHA is especially important for pregnant women because it’s essential for healthy development of a baby’s brain and eyes.
particles of LDL are most likely to stick to the walls of the arteries and create clots. HDL is what helps remove the particles of LDL from the blood. Omega 3 supplements have been known to increase the amount of HDL.