🐟 Omega-3 Fatty Acids for Heart Health and Healthy Aging
How omega-3 supports the heart and longevity
Omega-3 fatty acids (EPA and DHA) support the heart, brain and healthy aging. Let's look at the benefits, dosages and food sources.
What is omega-3
Omega-3 are polyunsaturated fatty acids. Key ones: EPA (eicosapentaenoic) and DHA (docosahexaenoic). They are essential for the heart and brain.
- Polyunsaturated acids.
- EPA and DHA.
- Essential.
- Heart and brain.
Heart health
Omega-3 lowers triglycerides, blood pressure and the risk of cardiovascular events. It supports rhythm and vessels.
- Lowers triglycerides.
- Lowers blood pressure.
- Less event risk.
- Rhythm support.
Healthy aging
Omega-3 is linked to healthy aging: reduced inflammation, muscle support and prevention of age-related diseases.
- Reduce inflammation.
- Muscle support.
- Disease prevention.
- Link to longevity.
Brain
DHA is a key brain component. Omega-3 supports memory, cognitive function and mood.
- DHA — in the brain.
- Memory.
- Cognitive function.
- Mood.
Food sources
| Food | Content | Comment |
|---|---|---|
| Salmon | ~1.5 g/100 g | EPA/DHA |
| Sardines | ~1.2 g/100 g | EPA/DHA |
| Mackerel | ~2.5 g/100 g | EPA/DHA |
| Flax seeds | ALA | Plant-based |
Dosages
| Goal | Dosage |
|---|---|
| Support | 250–500 mg/day |
| Triglycerides | 1000–2000 mg/day |
Practice
- Eat fish twice a week.
- Fish oil or omega-3 supplements.
- EPA/DHA preferred over ALA.
- Take with food.
- Monitor blood pressure.
- Consult a doctor.
What is omega-3?
Polyunsaturated fatty acids important for the heart and brain.
Are they good for the heart?
Yes, they lower triglycerides, pressure and disease risk.
What are EPA and DHA?
Two key omega-3 acids active in the body.
How much to take?
250–500 mg/day for support; more if needed.
Where is omega-3 found?
In fatty fish: salmon, sardines, mackerel.
Does it help the brain?
Yes, DHA supports memory and cognitive function.
Is it linked to longevity?
Yes, linked to healthy aging and less inflammation.
Fish or supplements?
Fish is the best source; supplements are convenient.
Are omega-3 safe?
In normal doses yes; high doses with a doctor.
When is a doctor needed?
With blood thinners and heart disease.