Consuming healthy fats is vital for heart health. Among the best sources are omega-3 fatty acids, which help the body function optimally. However, people don’t naturally produce the amount of these polyunsaturated fats that they need, so it’s important to seek out healthy food sources that support your overall well-being. Here’s everything you need to know.

What Are the Health Benefits of Omega-3 Fatty Acids?

Omega-3 fatty acids are the foundation for optimal cellular function. They’re vital for heart health because they can reduce triglycerides, which could otherwise lead to a condition called arteriosclerosis that causes the artery walls to thicken or harden. This could increase the risk of developing heart disease or experiencing a stroke or heart attack. Studies find that consuming at least three grams of omega-3 fatty acids daily may also support cardiovascular health by lowering blood pressure. 

Beyond heart health, omega-3 fatty acids may also reduce symptoms in people suffering from anxiety and depression. There’s also significant evidence that this healthy fat can protect eye health, specifically because the retina is largely comprised of docosahexaenoic acid (DHA). A lack of DHA could affect your vision, but increasing your intake may protect eyesight while reducing the risk of developing macular degeneration, a common cause of blindness. 

What Are Some Common Sources of Omega-3?

There are three different kinds of omega-3 fatty acids, including DHA, alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA). DHA and EPA are found in many common types of seafood, such as salmon, trout, albacore tuna, mackerel, and sardines. They are also present in algae. ALA, meanwhile, is found in plant oils. The body can convert ALA to the other forms, but at a very low rate. This is why it’s important to consume more to make up for the loss.

While there are not too many vegan and vegetarian sources of DHA and EPA, they are found in varying concentrations in algae and seaweed. You can get an optimal amount of ALA from healthy foods like flaxseed oil, chia seeds, hemp seeds, walnuts, edamame, and wheat germ. Some foods, like bread, eggs, milk, and juice, may be fortified with omega-3 fatty acids, too. If you find that you can’t consume enough through dietary means, you might consider taking a supplement like fish oil or algae oil to fill the gap.

Could you use more omega-3 fatty acids in your diet? You’ll find a range of delicious, healthy foods at Lori’s Natural Foods Center in Rochester, NY. Serving the community since 1981, the store specializes in natural and organic foods that are as nourishing as they are tasty. You’ll find everything from local produce to organic meat. Visit the website for more information, or call (585) 424-2323 to speak with a representative.