Omega-3 fatty acids are among the most widely-used supplements in the United States, with around 10 percent of the entire American population regularly taking the supplement.

This is because fatty acids such as eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha?linolenic acid (ALA) are said to have many benefits to the cardiovascular system.

According to experts, these benefits include the following:

• Reducing your risk of cardiovascular disease
• Reducing your risk of death if you have cardiovascular disease
• Reducing your risk of sudden cardiac death caused by an abnormal heart rhythm
• Reducing your risk of blood clots
• Helps prevent atherosclerosis by combatting plaque formation
• Lowers triglyceride levels in the blood
• Reduce instances of inflammation within the body
• Lower the levels of low-density lipoprotein (LDL) or “bad” cholesterol in the body.
• Raise levels of high-density lipoprotein (HDL) or “good” cholesterol
• Help maintain normal blood pressure

What makes omega-3 fats special?

Omega-3 fatty acids are considered essential since they are an integral part of cell membranes. In addition, they also affect the function of cell receptors, as well as provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation.

Aside from that, omega-3 fatty acids also bind to receptors in cells that regulate genetic function.

How much Omega-3 should I take?

The American Heart Association recommends that patients who do not have a history of heart disease eat at least 2 servings of fish each week or a total of 6-8 ounces. This, the organization said, should include a variety of fish that are known to contain high amounts of omega-3 fatty acids.

Furthermore, those who have been diagnosed with heart disease must take one gram of EPA + DHA every day. The same goes for those who are exhibiting high triglyceride levels, with experts noting that eating omega-3 rich foods must also be done even if you’re already taking medication to lower his triglyceride levels.

Is it possible to consume excess amounts of omega-3 fatty acids?

Despite its health benefits, however, consuming too many omega-3 fish oil supplements has been linked to several negative effects, such as the following::

• Fishy breath
• Upset stomach
• Loose stools
• Nausea

In addition, most experts warn against taking more than 3 grams of fish oil daily, as it may increase the risk of bleeding.

Which foods are rich in Omega-3 fatty acids?

According to experts, while omega-3 fatty acids can be consumed in the form of no-fuss, pre-packaged fish oil supplements, the best way to get your daily dose of these healthy fatty acids is through eating fatty or oily fish, such as the following:

• Mackerel
• Salmon
• Cod
• Herring
• Sardines
• Anchovies
• Caviar
• Oysters

In recent years, another supplement, krill oil, has made an appearance on the market.

Made from tiny crustaceans called Antarctic krill, krill oil is rich in EPA and DHA, the two types of omega-3 fatty acids that provide most of its health benefits. This makes it virtually similar to fish oil — save for the fact that its fatty acids are structured differently.

According to experts, the fatty acids in fish oil are found in the form of triglycerides while the ones in krill oil are phospholipids, which many experts believe, helps increase their absorption rate as well as their effectiveness.

Is it possible to get omega-3 fatty acids from vegan sources?

Fish, according to experts, remain the best food source of omega-3 fatty acids EPA and DHA. Fortunately, for vegans and vegetarians, several plants have been found to contain ALA.

While not as rich as other omega-3 fatty acids, several studies have linked ALA to improvements in your cardiovascular health.

According to experts, vegan sources of omega-3 fatty acids include the following:

• Organic flaxseed and flaxseed oil
• Chia seeds
• Brussels sprouts
• Perilla oil
• Organic walnuts
• Kale
• Seaweed
• Kidney beans
• Non-GMO soybeans and other soy-based foods
• Canola oil

In addition, another source of heart-supporting omega-3 fatty acids is algal oil.

Made from certain species of marine algae, algal oil is a source of omega-3 fatty acids, specifically EPA and DHA. This makes it a perfect, vegan alternative to the usual fish oil-based omega-3 supplements on the market.

Want to amp up your omega-3 intake? Here are some heart-friendly recipes you can try:

Walnut and Hemp-crusted Salmon

Packed to the brim with heart-friendly omega-3 fatty acids, this recipe, adapted from Kerri Axelrod, is an easy, healthy and filling meal that’s perfect for family dinners and the like.

Ingredients

• 2 tablespoons organic hemp hearts
• 3 tablespoons organic walnuts
• Kosher salt and freshly ground black pepper, to taste
• 1 lemon, halved
• 1 6-ounce wild-caught salmon
• 3 teaspoons organic peanut oil

Preparation

1. Preheat the oven to 400 degrees.
2. While waiting for the oven to come to temperature, pulse walnuts in a food processor until finely ground.
3. In a small bowl combine pulsed walnuts, hemp hearts and salt and pepper. Set aside.
4. In a separate bowl, mix lemon juice and one teaspoon of organic peanut oil.
5. Place the salmon on a piece of parchment paper and brush with the lemon and peanut oil mixture.
6. Sprinkle the hemp hearts and walnut mixture onto the salmon and press down to form a crust.
7. In a cast-iron skillet, add the remaining peanut oil. Place pan on high heat.
8. Once the oil is hot, add skin-on salmon fillet with the skin side down.
9. Cook for around three minutes over high heat or until the skin has browned.
10. Transfer the pan to the oven and roast until fish is just cooked through. This will take approximately 8 to 10 minutes.
11. Serve and enjoy!

Superfood Smoothie Bowl

A recipe that’s perfect for those who are following a vegan and/or vegetarian diet, this refreshing and filling smoothie bowl, made using a recipe from The Balanced Kitchen, is one that’s packed with health-supporting phytochemicals and other essential vitamins and minerals.

Ingredients

• 1 large kale leaf, stem removed and washed
• 1/2 avocado
• 1 large organic banana, peeled and frozen
• 1 handful spinach
• 1/2 organic apple
• 1 organic kiwifruit
• 1 tablespoon organic flaxseed
• 1 tablespoon organic chia seeds
• Stevia OR other vegan sweeteners, to taste
• 1-2 cups organic coconut milk
• 1 handful walnuts, chopped
• Extra kiwifruit, sliced

Directions

1. Place all of the ingredients into a high-speed blender and blend for about 1 minute until smooth.
2. Adjust thickness by adding more coconut milk into the mixture.
3. Taste and adjust the sweetness using stevia or other vegan sweeteners, if desired.
4. Top with grapes, chopped walnuts and extra sliced kiwifruit.
5. Serve and enjoy!

While additional research is still needed in order to fully understand the full extent of its effects on the human body, it wouldn’t hurt to add just a bit more omega-3 fatty acids into your diet.

For more ways on how to prevent cardiovascular diseases, visit ReverseHeartDisease.news.

Sources:

CochraneLibrary.com

HSPH.Harvard.edu

ODS.OD.NIH.gov

MedicalNewsToday.com

KerriAxelrod.com

TheBalancedKitchen.co.uk