For years, there has been documented evidence showing the benefits Omega-3 fatty acids provide for heart health. The same is true for the mind, as those with a high consumption of Omega-3 have been known to exhibit improved memory, which will help in your personal and professional life.

Omega-3’s are most commonly found in fish and fish oil, but vegetarians can also enjoy the benefits by consuming walnuts, flaxseed, and their oils. Walnuts and flaxseed actually contain alpha-linoleic acid, which is converted to Omega-3 inside the body.

There are numerous studies showing the many benefits Omega-3’s can provide. Some of them include:

·         Decreased arrhythmias in the heart, which can lead to sudden cardiac death

·         Decreased triglyceride levels

·         Decreased arterial plaque buildup

·         Slightly lowered blood pressure

·         Prevention of blood clots from forming within blood vessels

·         Growth of new blood vessels

·         Acts as a natural anti-inflammatory

Most doctors would agree that supplementing your diet is not a replacement for maintaining overall good health and a nutritious diet. In addition to ensuring you are getting enough     Omega-3’s in your diet, you should also be eating plenty of fruits and vegetables each day and getting regular exercise.

One should take caution, too, to monitor consumption of Omega-6 fatty acids, of which we already receive plenty through our daily food intake. In fact, many studies have shown that our ratio of Omega-6 to Omega-3 intake is grossly out of whack.

Long ago, the ratio of Omega-6’s to Omega 3’s was 1:1. It is estimated our current intake ratio is as high as 25:1 to 50:1. You can reduce the amount of Omega-6’s you consume by reducing intake of margarine, vegetable oil, and sunflower oil. Outside of walnuts, most other nuts contain high levels of Omega-6’s.

It’s a Fishy Situation

The best way to get enough Omega-3’s into your diet is to consume fish. The American Heart Association recommends you consume fish at least two days per week. The best types of fish you can eat to get your Omega-3’s include:

·         Mackerel

·         Lake Trout

·         Sardines

·         Albacore Tuna

·         Salmon

Much has been made about the high content of mercury and other pollutants in our fish supply. Some brands of fish certify they are free of contaminants, so if this is a major concern for you, look for these brands at your local whole-food store. You can research online to find out which ones are best. Otherwise, if you are only eating fish two or three times each week, the trace amounts of contaminants found in fish should not cause you problems.

Fish is also considered a good part of a healthy diet due to its high protein content and low levels of saturated fats.

To get your daily dose of Omega-3’s you can purchase a commercial fish oil supplement. Liquids tend to get absorbed into the body better than capsules, but some people cannot stomach the taste. There are plenty of good Omega-3 supplements available on the market today that come in capsule form. They are easy to take, and will not leave a fishy taste in your mouth.

In today’s world we are all under continually increased stress. Especially for those who find themselves slaving away for hours on end trying to run a home business or work other equally demanding jobs, regular fitness and good diet may be hard to come by. This one simple addition to your daily diet is an easy way to help save your body from some of that stress.