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OMEGA 3 FATTY ACIDS
["The Best Life Diet" page 64]
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This is the first time I've put Omega 3 fatty acids on my Recommended Supplements list. While I used to eat fish several times a week to get my Omega 3s (they're prevalent in fatty fish like salmon, herring, mackerel, sardines and, to a lesser extent, tuna), I find that I'm eating less fish these days because of concerns about pollution, heavy metals, and overfishing. So now I rely more on a supplement to get my Omega 3s. It's pretty clear that Omega 3s reduce blood clotting, lowering the risk of heart attack and stroke. They also lower blood triglycerides and decrease inflammation, both of which can contribute to heart disease. Interestingly, some research suggests that Omega 3s may improve mood, too. One British study even found that two-thirds of depressed patients who took Omega 3 supplements had a 50 percent reduction in feelings of sadness and pessimism. That's as good a reason as any to try them out. (Note that if you're on warfarin or another blood thinner, check with your doctor before taking any Omega 3 supplement. One way Omega 3s help reduce heart disease risk is by thinning the blood, which helps prevent clots. But if you're already on medication to do this, then the Omega 3 supplement could cause excessive bleeding.)
The two most potent types of Omerga 3s are those found in fish oil: eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA). Alpha-linolenic acid (ALA) found in vegetarian sources of Omega 3s, such as flaxseed, is also beneficial, but not as effective as EPA and DHA. If you choose to take an Omega 3 supplement your dose should be 1 gram a day, divided roughly equally between EPA and DHA. Check the supplement label carefully; often it takes two or three tablets to get the full dose. If you have high blood triglycerides, ask your doctor about taking two to four grams of Omega 3s daily, as suggested by the American Heart Association. Look for supplements that have been distilled to ensure that they're free of mercury and other pollutants. You can also get more Omega 3s in your diet by eating eggs from chickens fed Omega 3-rich feed, walnuts, flaxseed, soy and canola oils, and Omega 3-enriched products like Barilla PLUS pasta.
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