Written By: Pavitra Sampath | Published : June 17, 2014 12:03 PM IST
Omega-3 fatty acids have always been touted as one of the best foods to keep your heart healthy. But have you ever wondered why? Well, we have the answer.
Omega 3 fatty acids are 'essential' because they cannot be synthesized by the body. Found primarily in fish like salmon, mackerel, sardines, tuna etc., a form of Omega-3 fatty acids known as 'ALA' is found in soybean, flax seeds, pumpkin seeds, spinach, walnuts and salad greens. Read more about Omega 3 fatty acids why you need them in your diet.
Omega-3 fatty acid is naturally low in saturated fats and rich in monounsaturated and polyunsaturated fats which are known to help prevent heart attacks. Some studies have also found that Omega-3 fatty acids play an important role in producing prostaglandins -- a compound that is known to help regulate blood pressure, mitigate blood clotting, improve nerve transmission and help with allergic responses. Apart from that, fish oil has been found to prevent arrhythmia (irregular heartbeats), lower the risk of strokes and keep conditions like atherosclerosis at bay.
Tips to load up on Omega-3 fatty acids:
1. Try fish oil capsules. These are clear capsules containing fish oil (cod liver oil). You can swallow one capsule a day to help replenish your Omega-3 fatty acid reserves.
2. Include fish in your meals. Having fish once a day is a good way to help your heart out. But make sure you don't deep fry the fish, try grilling it instead.
3. If you are a vegetarian, include foods like flax seed and soybean into your daily meal. You could add them to a subzi or to your salad for best results.
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