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OMEGA 3 FATTY ACIDS
["The Best Life Diet" page 64]
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This is the first time I've put Omega 3 fatty acids on my Recommended Supplements
list. While I used to eat fish several times a week to get my Omega 3s (they're
prevalent in fatty fish like salmon, herring, mackerel, sardines and, to a lesser
extent, tuna), I find that I'm eating less fish these days because of concerns about
pollution, heavy metals, and overfishing. So now I rely more on a supplement to
get my Omega 3s. It's pretty clear that Omega 3s reduce blood clotting, lowering
the risk of heart attack and stroke. They also lower blood triglycerides and decrease
inflammation, both of which can contribute to heart disease. Interestingly, some
research suggests that Omega 3s may improve mood, too. One British study even found
that two-thirds of depressed patients who took Omega 3 supplements had a 50 percent
reduction in feelings of sadness and pessimism. That's as good a reason as any to
try them out. (Note that if you're on warfarin or another blood thinner, check with
your doctor before taking any Omega 3 supplement. One way Omega 3s help reduce heart
disease risk is by thinning the blood, which helps prevent clots. But if you're
already on medication to do this, then the Omega 3 supplement could cause excessive
bleeding.)
The two most potent types of Omerga 3s are those found in fish oil: eicosapentanoic
acid (EPA) and docosahexaenoic acid (DHA). Alpha-linolenic acid (ALA) found in vegetarian
sources of Omega 3s, such as flaxseed, is also beneficial, but not as effective
as EPA and DHA. If you choose to take an Omega 3 supplement your dose should be
1 gram a day, divided roughly equally between EPA and DHA. Check the supplement
label carefully; often it takes two or three tablets to get the full dose. If you
have high blood triglycerides, ask your doctor about taking two to four grams of
Omega 3s daily, as suggested by the American Heart Association. Look for supplements
that have been distilled to ensure that they're free of mercury and other pollutants.
You can also get more Omega 3s in your diet by eating eggs from chickens fed Omega
3-rich feed, walnuts, flaxseed, soy and canola oils, and Omega 3-enriched products
like Barilla PLUS pasta.
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