Omega-3 Fatty Acids: Your Heart’s Best Friend

Why Omega-3s Matter

Omega-3 fatty acids reduce inflammation, lower triglycerides by 15-30%, reduce blood pressure, prevent blood clot formation, and may reduce the risk of sudden cardiac death by 45%.

The Three Types

EPA (Eicosapentaenoic acid): Primarily from fish. Reduces inflammation and supports heart health.

DHA (Docosahexaenoic acid): Also from fish. Important for brain and heart function.

ALA (Alpha-linolenic acid): From plant sources. Converted to EPA/DHA in small amounts (5-10%).

Best Food Sources

• Fatty fish: Salmon, mackerel, sardines, herring, anchovies
• Walnuts and walnut oil
• Flaxseeds and flaxseed oil
• Chia seeds
• Hemp seeds
• Algae-based supplements (vegan DHA/EPA source)

How Much Do You Need?

The American Heart Association recommends 2 servings of fatty fish per week (about 500mg EPA/DHA daily). For high triglycerides, 2-4 grams daily under medical supervision.