Omega-3 the king of the healthy oils
Omega-3 are fatty acids, essential for the human body to function, omega 3 is the type of fat you definitely do not want to cut back on.
Known as essentials for the normal growth and health of the individuals. The sources more common of fatty acids they are fish oils and some vegetable oils like linseed and oil of algae petroleum.
The omega 3 is a fat type, known as acid essential fatty because it is important for a good health, the human body is not capable to produce omega 3, it tends to obtain it from food. A great number of researchers are demonstrating the benefits of the omega 3 for the heart and every circulatory system.
Some studies indicate that the omega 3 also brings benefits such as increase of humor, learning, and immunological system.
Where to get Omega-3?
The sources of omega 3 are from both animal and plant, the main animal source is the fish oil, some fish species contain large amounts of omega 3:
Salmon (wild has more omega-3s than farmed)
It is recommended the ingestion of at least 2 portions of fish a week, but if possible try also to include other sources of omega 3 to maximize the benefits. The plant-based food with high amount of omega 3 are the seeds, flaxseed, chia, and hemp.
Omega-3 Helps Lowering High cholesterol
There is strong scientific evidence that omega-3 fatty acids from fish or fish oil supplements help reduce triglyceride levels. Some studies report that fish oil may increase LDL cholesterol, possibly by increasing the size of LDL particles. More research is needed to determine potential benefits of omega-3 for lowering cholesterol.
The AHA ‘American Heart Association ‘ recommends that individuals without heart disease should eat fish twice a week the equivalent of 500-2000 mg/day, use heart-healthy oils, and consume walnuts.