by Brandy Abalos

By eating foods rich in omega-3 fatty acids, you can support many health benefits. Essentially, omega-3s can contribute to a healthy heart. They have been shown to lower triglycerides, reduce inflammation, lower blood pressure, decrease the risk of blood clots and support a healthy heart rhythm. It can be a challenge to work omega-3s into your diet, but with education about how they operate, you will understand the importance.

What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fat that have been shown to have several health benefits, including protecting against heart disease. Our bodies don’t produce omega-3s on their own, so we need to get them from our diet.

There are three main types of omega-3 fatty acids:

  • Alpha-linolenic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

ALA is found in plant sources such as flaxseed, chia seeds and walnuts. EPA and DHA are found in fatty fish such as salmon, mackerel and tuna.

Omega-3s Lower Triglycerides
The exact mechanism for how omega-3 fatty acids lower triglycerides isn’t fully understood, but research suggests they influence several factors in fat metabolism, including the suppression of triglyceride production, increased fat burning, reduced very-low-density lipoprotein (which transports triglycerides) production and enhanced removal of triglycerides.

Omega-3s Reduce Inflammation
Omega-3 fatty acids combat inflammation through various mechanisms that dampen the body’s inflammatory response. Omega-3s compete with omega-6 fatty acids for enzymes that produce inflammatory molecules called eicosanoids. Omega-6s tend to generate more pro-inflammatory eicosanoids, while omega-3s favor the production of less inflammatory ones. By influencing these pathways, omega-3s can tip the scales toward a less inflammatory state.

Additionally, omega-3 fatty acids reduce the production of inflammatory mediators. Omega-3s can directly decrease the production of inflammatory signaling molecules like cytokines, which are involved in orchestrating the inflammatory response.

Omega-3s Reduce Blood Pressure
Omega-3 fatty acids reduce blood pressure through several pathways. Omega-3s, particularly EPA and DHA, may help blood vessels relax and dilate, reducing resistance to blood flow. This relaxation is partly due to the increased production of nitric oxide, a molecule that signals vessels to widen. Also, Omega-3s influence hormones and the nervous system, which play a role in regulating blood pressure.

The overall effect of omega-3s on blood pressure seems to be modest but beneficial. Omega-3s result in a small but significant reduction in blood pressure, particularly in people with high blood pressure or those at higher cardiovascular risk.

Omega-3s Reduce the Risk of Blood Clots
Omega-3 fatty acids can influence several aspects of blood clotting to potentially reduce the risk. Platelets are blood cell fragments that clump together to form clots. Omega-3s can make platelets less sticky, hindering their ability to clump and form clots. As discussed earlier, omega-3s have anti-inflammatory effects. Since inflammation can contribute to clot formation, reducing inflammation with omega-3s decreases clotting risk.

It’s important to clarify that omega-3s don’t directly thin the blood like medications such as blood thinners. However, by influencing the factors mentioned above, they can create an environment less conducive to clot formation. Omega-3s seem to work indirectly to reduce blood clot risk by making platelets less sticky, mitigating inflammation and potentially improving blood vessel health.

Omega-3s Help Maintain a Healthy Heart Rhythm
Omega-3s influence the electrical impulses that coordinate heartbeats. They help stabilize these electrical signals, reducing the risk of irregular rhythms. Omega-3s can be incorporated into the cell membranes of heart muscle cells. This might influence how these cells respond to electrical signals, potentially promoting a more stable heart rhythm.

Omega-3 Fatty Acids Can Support a Healthy Heart
Omega-3 fatty acids offer a variety of benefits that contribute to a healthy heart. The American Heart Association recommends that adults eat at least two servings of fatty fish per week. You can also get omega-3 fatty acids from plant sources, but ALA needs to be converted into EPA and DHA in the body, and this conversion process is not very efficient.

A well-balanced diet rich in fruits, vegetables, whole grains and healthy fats is essential for overall heart health. Omega-3s are a great piece of the puzzle, but they work best alongside other heart-healthy habits.

If you are considering taking an omega-3 supplement, it is important to talk to your doctor first. Omega-3 supplements can interact with some medications, and high doses of omega-3s can increase your risk of bleeding.