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What are Omega 3 fatty acids? Commonly known as polyunsaturated fats, Omega 3 fatty acids are primarily found in fish and peanut oil.

Since we know that saturated fats contribute to high cholesterol levels, it is the Omega 3 fatty acids that are most effective in lowering cholesterol, reducing inflammation, and helping to prevent those risk factors that are attributed to heart disease, cancer, and arthritis.

What fish have the most Omega 3 fatty acid content? They include tuna, salmon, halibut, mackerel, trout, herring, and sardines.

Omega 3 fatty acids come in three types: ALA or alpha-linolenic acid, EPA or eicosapentaenoic, and DHA or docosahexaenoic. After ALA is consumed, it is changed to EPA and DHA. These not only reduce the risk of the onset of factors attributed to the aforementioned diseases, but can also improve memory function.

A lack of omega 3 fatty acids is shown to produce such symptoms as fatigue, dry skin, depression, memory problems, and poor circulation.

Thus, it is recommended that a serving of fish twice a week will go a long way in maintaining good health and decreasing the risk of disease.

In addition, there is another component which, when used in conjunction with Omega 3, can either add or detract from the promotion of good health. This component is Omega 6.

Omega 6 is a fatty acid that should be included in a diet along with Omega 3. The problem is that if these two are not appropriately balanced, it can become detrimental.

Omega 6 increases inflammation, while Omega 3 reduces it. Therefore, unless both are balanced in one’s diet, the Omega 3 will have no effect. It is recommended that a diet ratio of up to 4-1 of Omega 6 and Omega 3 should be consumed to decrease the incidence of inflammatory diseases.

It should also be noted that meat contains high levels of Omega 6. Therefore, balancing one’s diet with Omega 3 fatty acids such as fish, fruits, vegetables, whole grains, and olive oil is most effective.

Finally, in a study that included Omega 3 fatty acids, it was determined that fish oil supplements (approximately three or more grams of fish oil every day) led to substantial reduction in patients with hypertension.

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