One of the latest buzzwords in nutrition is a class of ingredients called Omega-3 fatty acids, which is believed to have benefits in various health conditions, from heart disease to depression. “Omega-3 fatty acids are polyunsaturated fats, which are not manufactured by the body and must be obtained from external dietary supplements. Deficiency of these acids can lead to symptoms like extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings, depression and poor blood circulation. Oily fish is a prominent source of Omega-3 fatty acids,” says Dr Viveka, nutritionist, Apollo Hospitals. How can including these acids in your diet help you? Read on.

For the heart: A recent study by researchers at University of Maryland Medical Center, Baltimore, found that of more than 11,000 people with heart disease, the daily consumption of about one gram of fish oil reduced cardiovascular mortality by 30 per cent and sudden cardiac death by 45 per cent. “Omega-3 fatty acids improve blood circulation. They also lower the lipid levels in the blood. Heart attacks happen when blood clots block or stem the blood flow. Naturally oily fish like mackerel, sardines and salmon, which contain Omega-3 fatty acids, help prevent blood clotting and protect against heart disease,” says Dr A. K. Bali, consultant, internal medicine, Moolchand Hospital. The American Diabetes Association and the American Heart Association also advocate eating fatty fish as a safe and effective way for heart patients to obtain the benefits of Omega-3s.

Hypertension and cholesterol: A diet rich in Omega-3 fatty acids leads to high levels of HDL, the good cholesterol. And, according to the University of Maryland study, fish oil supplements have also been shown to reduce LDL, the bad cholesterol. “Omega 3 acids also boost the effectiveness of statins, drugs widely prescribed to lower blood LDL cholesterol levels,” says Dr Viveka. Three best Omega-3 food sources for patients with high blood pressure and cholesterol are cold-water fish, grass-fed (not grain-fed) meat, eggs and flax oil.

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