{"id":393,"date":"2022-01-24T10:00:00","date_gmt":"2022-01-24T18:00:00","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=393"},"modified":"2022-01-12T18:15:28","modified_gmt":"2022-01-13T02:15:28","slug":"omega-3-fatty-acids-the-partner-your-heart-needs","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2022\/01\/24\/omega-3-fatty-acids-the-partner-your-heart-needs\/","title":{"rendered":"Omega-3 Fatty Acids: The Partner Your Heart Needs"},"content":{"rendered":"\n

By: Israel Aguilar, CSUN Dietetic Intern Cohort 2019-2020<\/p>\n\n\n\n

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Polyunsaturated fatty acids (PUFAs) may sound more complex than they actually are. There are two categories of PUFAs that are known: omega-3 fatty acids and omega-6 fatty acids. These fatty acids are important to have in our meals, especially omega-3 fatty acids, because they are known to help prevent cardiovascular disease and inflammation around the body. In today\u2019s blog, we will discuss in further detail the types of omega-3 fatty acids and the food sources that contain them. <\/p>\n\n\n\n\n\n\n\n

As mentioned before, there are various types of PUFAs, each with their own unique chemical structures. To start, there are three types of omega-3 fatty acids that are found commonly in foods. These three types are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). These omega-3 fatty acids each have different carbon tails in their structure but have the same role of protecting the heart from arterial plaque build-up by lowering triglycerides levels in the blood.1<\/sup> Omega-3 fatty acids also have the capability of lowering inflammation around the body by inhibiting the production of interleukin-2.2<\/sup> In addition, omega-3 fatty acids bind to certain nuclear receptors in the body (e.g., HNF-4a) in order to inhibit the gene expression for inflammation.2<\/sup> Another important characteristic of omega-3 fatty acids is how they regulate blood pressure by improving arterial response.2 <\/sup>This is accomplished when DHA and EPA self-insert into the phospholipid membrane of cells and enhance systematic arterial compliance.2 <\/sup>To obtain these benefits from omega-3 fatty acids, it’s important to know what quantity one should consume and what sources to eat. <\/p>\n\n\n\n

There are various foods that contain omega-3 fatty acids.\u00a0Common food sources that contain omega-3 fatty acids are\u00a0salmon,\u00a0mackerel, snapper, tuna, and scallops.3\u00a0<\/sup>While these food sources are mainly marine-based, alpha-linolenic acid, a precursor to\u00a0EPA and DHA, can be found in plant sources such as flax seeds and chia seeds.3<\/sup>\u00a0Based on the USDA database,\u00a0chia seeds have\u00a0about\u00a017 grams of alpha-linolenic acid\u00a0per 100 grams\u00a0and salmon\u00a0has 4.5 grams of omega-3 fatty acids per 100 grams.4, 5<\/sup>\u00a0As\u00a0for recommended amounts of omega-3 food sources, the American Heart Association recommends that the public consume 125 grams of oily fish and 125 grams of lean fish at least twice a week.6<\/sup>\u00a0Lastly, the recommended amount of alpha-linolenic acid for an individual to consume is 1.6 grams per day along with the consumption of foods high in omega-3 fatty acids.\u00a0These are general guidelines provided by various organizations to guide individuals in meeting their daily requirements for omega-3 fatty acids and obtain the health benefits from this fat.\u00a0<\/p>\n\n\n\n

Overall, incorporating omega-3 fatty acids into one\u2019s diet is beneficial and prevents the development of heart problems. Currently, the Western diet contains a large amount of omega-6 fatty acids and minimal amounts of omega-3 fatty acids with a ratio of 20:1.7 <\/sup>While omega-6 fatty acids do have their own benefits, they promote a prothrombotic state and inflammation in the body when consumed in large amounts, which may increase the development of health disparities (e.g., atherosclerosis).7 <\/sup>Thus, following the guideline of consuming fish at least two times a week will help meet the dietary recommendation for omega-3 fatty acids and balance the ratio between omega-6 and omega-3 fatty acids. <\/p>\n\n\n\n

Recipe: Banana Almond Flax Smoothie8<\/sup> <\/h3>\n\n\n\n

Ingredients: <\/p>\n\n\n\n