In a balanced diet all nutrients are important, but there are some that, by the role they play in the body, are indispensable. One of them is omega 3, the best ally of the heart.

If people followed a Mediterranean diet with a high content of this fatty acid it could reduce the incidence of cardiovascular diseases by up to 70%.

It plays a key role and remains largely unknown, even among people who take care of their health.

The heart, like the motor of a car, requires continuous care, but when it comes to preventing problems they do not take into account the omega 3.

¿Why is Omega 3 so important?

Omega 3 fatty acids reduce the incidence of myocardial attacks and, among people who have already suffered one, they decrease the probability of a second event.

Not only does it help to control bad cholesterol, but also blood pressure and triglycerides, two other time bombs for heart health.

The leading, silent cause of death in many countries is cardiovascular diseases and it is estimated that its incidence will increase by 20% in the next two decades.

The data speak clearly and show that prevention is presented as the great challenge. That is why it is essential to include enough of this nutrient in your diet.

The World Health Organization, (WHO), points out that a maximum of 10% of the energy we spend must come from saturated fats and a minimum of 5% of essential fatty acids such as omega 3.

An adult should consume a minimum of 250 milligrams daily of EPA and DHA, and this dose should reach up to two grams when there are already risk factors.

Those are the desirable amounts to avoid long-term health problems. However, 60% of people consume much less than that, especially because the consumption of fish is increasingly lower due to its high price in comparison with other meats.

What to do about this situation? Specialists have looked for simple and practical alternatives.

They talk about milk supplementation as an important vehicle to supply these fatty acids for health. However, milk has many negative points that fish don’t have.

Milk is in all households and using it is a very efficient way to ensure that a person takes omega 3; though, it is not the best alternative. 

Eating nuts are a better way to supplement with Omega 3 and other healthy fatty acids. The list includes almonds, cashews, Brazilian nut, walnuts and even peanuts, which are widely available for consumption.

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