Few people consume Omega-3, you start consuming it when you find some of your cholesterol tests with elevated values but, the truth is that we should always consume Omega-3, either through food, in Capsules, or both.
Omega-3 is a polyunsaturated fat, a type of healthy fat, it is found in plant and animal foods, vegetable oils and some nuts and seeds. This fat is different from saturated and trans fats, the latter two can increase the risk of heart disease and other health problems. Polyunsaturated fats can help lower LDL (bad) cholesterol. Polyunsaturated fats include omega-3 and omega-6.. These are essential fatty acids that the body needs for cell growth and brain function. Our bodies do not produce essential fatty acids, so they can only be obtained from food.
We need these fats to strengthen neurons and for other important functions. These acids help keep the heart healthy and protected against stroke. They also help improve heart health, if you already have a heart disease.
The human body cannot manufacture Omega 3 fatty acids from other substances, therefore, they must be ingested through the diet as they are necessary for the correct development of basic body functions, such as coagulation, blood pressure or the regulation of inflammatory processes.
Omega-3 fatty acids are good for the heart in several ways. They help: lower triglycerides, a type of fat in the blood, reduce the risk of developing irregular heartbeats (arrhythmia), slow plaque buildup, a substance comprising fat, cholesterol and calcium, which harden and block the arteries, slightly lowers blood pressure.
Omega-6 fatty acids may help: control blood sugar, reduce the risk of diabetes, lower blood pressure.
As you can see, Omega-3 and Omega-6 are indispensable in our daily diet, so I recommend foods that contain both protein and vegans.
Nuts: Almonds, walnuts and peanuts in moderate amounts, since excess can increase the level of calories and gain weight.
Olive oil: always raw, not cooked, so that it does not lose its properties.
Spinach, broccoli, arugula, avocado, seeds: Chia and flaxseed, eggs.
For those who like fish and seafood: Salmon, Sardines, Tuna, Cod, Herring.
Try to consume all foods fresh, not canned or frozen, as these contain chemicals and preservatives.
Avoid the consumption of gluten and refined flours.
If you are allergic to fish and seafood, consume omega 3 and omega 6 in vegetables and supplement with vitamin D.