![]() Omega-3 fats also lower blood pressure and heart rate, and improve blood vessel function. Such arrhythmias cause most of the 500,000-plus cardiac deaths that occur each year in the United States. These fats appear to help the heart beat at a steady clip and not veer into a dangerous or potentially fatal erratic rhythm. The strongest evidence for a beneficial effect of omega-3 fats has to do with heart disease. It can be converted into EPA and DHA, but the conversion rate is limited so we are still uncertain whether ALA alone can provide optimal intakes of omega-3 fatty acids. ALA is a true essential fat because it cannot be made by the body, and is needed for normal human growth and development. ALA: Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in plant oils (especially canola, soybean, flax), nuts (especially walnuts), chia and flax seeds, leafy vegetables, and some animal fats, especially from grass-fed animals.But because the conversion from ALA to EPA/DHA may not be sufficiently efficient, EPA/DHA are best obtained directly from food sources. EPA and DHA can be made from another omega-3 fat called alpha-linoleic acid (ALA), so they are more accurately termed “conditionally essential” fats. Salmon, mackerel, tuna, herring, and sardines contain high amounts of EPA/DHA. EPA and DHA: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from cold-water fish, so they are sometimes called marine omega-3s.There are two main types of omega-3 fats that have essential roles in human health: Due to these effects, omega-3 fats can help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions. In addition, they can bind to receptors in cells that regulate genetic function. ![]() They also provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. What makes omega-3 fats special? They are needed to build cell membranes throughout the body and affect the function of the cell receptors in these membranes. ![]() Foods high in omega-3 include certain fish and seafood, some vegetable oils, nuts (especially walnuts), flax seeds, and leafy vegetables. These are essential fats-the body can’t make them from scratch but must get them from food. That isn’t the case for omega-3 polyunsaturated fatty acids (also called omega-3 fats and n-3 fats). The human body can make most of the types of fats it needs from other fats or carbohydrates. Omega-3 Fatty Acids: An Essential Contribution
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