Omega 3 foods are recommended to be included in the triglycerides diet for anyone dealing with the problem of high triglycerides. Triglycerides basically come from two sources. The first one is our body’s natural ability to produce them as they are essential components of our body and they are the most common type of fat stored for energy.
The second source of triglycerides is from the food we eat. We get them from our diet in the fat and carbohydrates that we eat. They then get converted into a type of triglycerides our body can use and store.
At some point, we may experience a rise in the levels of triglycerides in the body as we age or due to certain medical conditions or as an effect of the drugs we take. But the usual cause of the elevation in our triglycerides is diet. Simply put, we eat too much and exercise too little.
But the good news is that the treatment to lower our triglycerides is actually pretty simple. Watch what you eat and move more! And ditch smoking while you are at it. Sounds easy enough, but the reality is- for most of us, change comes hard.
One of the types of food that we need to include in our diet is omega 3 foods.
What Is Omega 3
An Omega 3 is an essential fatty acid that actually comes in three forms, which is why you will hear most say Omega 3s (plural). The 3 types of Omega 3s are:
- Alpha-linolenic acid (ALA)
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
Massive amounts of research supports the health benefits of Omega 3s for a vast number of conditions. However, the strongest support has been in heart disease. Omega 3s help to keep inflammation down. Inflammation is a factor in a lot of diseases. In heart disease, inflammation can cause the arteries to clot which can lead to a heart attack.
As far as high triglycerides go, Omega 3 foods and supplements help to lower the amount of both triglycerides and cholesterol circulating in our blood.
Being an essential fatty acid, our body can’t produce them so we need to get them through our food.
Best Omega 3 Foods
There are animal sources and vegetarian sources of omega-3s foods. However, there is concern that that the vegetarian omega-3 foods, which contain ALA, may not convert to the usable form of EPA and DHA effectively enough to be used in the body. In addition to that, the amount that does convert well may differ from person to person.
The best animal sources for omega 3s is fatty fish. This includes salmon, tuna, herring, halibut and mackerel. The recommended amount for healthy adults who have no history of heart disease is two servings a week.
The best vegetarian sources of omega 3 fatty acids are:
- Pumpkin Seeds and Their Oil
- Flaxseeds and Their Oil
- Soybeans and Their Oil
- Walnuts and Their Oil
- Canola Oil
- Perilla Seed Oil
Omega 3 Foods Vs Supplements
While omega 3 supplements are available and appropriate for many people, the best source of omega 3 remains your food. However, if you have high triglycerides, 2 to 4 grams of EPA and DPA omega 3s per day is recommended in addition to including omega 3 foods in your diet.