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why do we need omega 3 fatty acids

and are the world s leading causes of death ( ). Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later found to be partially due to omega-3 consumption (,
). Since then, omega-3 fatty acids have been shown to have numerous benefits for heart health ( ). Triglycerides: Omega-3s can cause a major reduction in triglycerides, usually in the range of 15в30% (, ). Blood pressure: Omega-3s can reduce blood pressure levels in people with high blood pressure (, ). HDL-cholesterol: Omega-3s can raise HDL (the good ) cholesterol levels (, Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots (, ). Plaque: By keeping the arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden the arteries (, ).

Inflammation: Omega-3s reduce the production of some substances released during the inflammatory response (, ). For some people, omega-3s can also lower LDL (the bad ) cholesterol. However, the evidence is mixed and some studies actually find increases in LDL (, ). Interestingly, despite all these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit (, ). Bottom Line: Omega-3s have been found to improve numerous heart disease risk factors. However, omega-3 supplements do not reduce the risk of heart attacks or strokes. When it comes to fat, there's one type you donвt want to cut back on: omega-3 fatty acids.

Two crucial ones -- EPA and DHA -- are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits. fat ( ). can lower elevated. Having high levels of this fat puts you at. (EPA+DHA) can curb stiffness and. Omega-3 also seem to boost the effectiveness of anti-inflammatory drugs. Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of. also seems to boost the effects of and may help the depressive. DHA appears to be important for visual and neurological development in infants.

A diet high in omega-3s lowers, a key component in. But more studies are needed to show if fish oil supplements improve function or cut the amount of a person needs to control the condition. Some studies show that fish oil can reduce the in some children and improve their mental skills, like thinking, remembering, and learning. But more research is needed in this area, and omega-3 supplements should not be used as a primary treatment. Some research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual linked to aging. But that's not certain yet. When possible, try to get omega-3 fatty acids from foods rather than supplements. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

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