What are Omega 3s?
Omega-3 fatty acids are essential nutrients that our bodies cannot produce on their own and must be consumed through diet or supplementation. The main omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in oily fish, and ALA (alpha-linolenic acid), which is of plant origin.
Benefits for cholesterol
Numerous scientific studies have shown that Omega 3 contribute to:
- Reduce blood triglyceride levels
- Increase HDL (the "good") cholesterol
- Improve the ratio between total cholesterol and HDL
- Reduce vascular inflammation
Cardiovascular protection
Omega 3s play a fundamental role in the prevention of cardiovascular diseases:
- They help maintain normal blood pressure
- They reduce the risk of atherosclerotic plaque formation
- They contribute to the regularity of the heartbeat
- They improve the elasticity of blood vessels
Food sources of Omega 3
To ensure an adequate intake of Omega 3, it is advisable to consume regularly:
- Blue fish (salmon, mackerel, sardines, anchovies)
- Flaxseed and linseed oil
- Walnuts
- Chia seeds
When to consider supplementation
Omega 3 supplementation may be useful when:
- The diet does not provide sufficient quantities
- Cardiovascular risk factors are present
- You have high triglyceride levels
It is always advisable to consult your doctor or pharmacist before starting any supplement, to evaluate the most appropriate dosage for your needs.