Omega 3 fish oils, good for the heart and more

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Published:
February 22, 2021

Question: What’s all the fuss about Omega 3 fish oils? What do they do for my body?

Answer: Omega 3 fish oils are health-promoting oils found in the bodies of fish. That said, it is no longer recommended to eat fresh fish. This is due to the unhealthy levels of mercury found in almost all fresh fish these days.

Thankfully, companies have been able to manufacture mercury-free fish oil by processing the oils that naturally occur in fish. Nevertheless, some companies may still offer fish with low levels of mercury, so be aware!

Omega 3 Fish Oil Benefits

Omega 3 is a type of fat that is not only beneficial but essential for human health. It contains two health-promoting fatty acids known as DHA and EPA.

New dietary trends include fat in your diet. In reality, this is already old news. However, it seems to have been forgotten!

In fact, these fatty acids have long been known to assist in the prevention of many diseases such as heart disease and cancer. Moreover, the human brain also requires DHA. Low levels of DHA in the brain have been linked to depression and schizophrenia.

In addition to that, it’s been linked to memory loss and an increased chance of Alzheimer’s disease. Therefore, regular and repeated consumption of Omega 3 fish oils can help to improve your health and quality of life.

Omega 3 fish oils for heart health

Research has shown that fish oils can help decrease the risk of arrhythmias and decrease triglyceride levels. They have also been shown to decrease the growth rate of atherosclerotic plaque, and even lower blood pressure!

Furthermore, clinical trials have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.

It is clear that regular supplementation and responsible use of Omega 3 fish oils can be of great benefit to your health.

Omega 3 Fish Oil Dosage

The American Heart Association recommends the use of omega 3 fish oils for heart performance.

However, it is recommended that you keep your dosage under 3 grams per day. This translates to an amount roughly between 0.5 to 1.8 grams per day.

Omega 3 Marine Oil
Your Wellbeing’s Omega 3 Fish Oil supplement is rich in two essential fatty acids, eicosapentaenoic acid (EPA) an docosahexaenoic acid (DHA). Omega 3 Fish Oil reduces inflammation and is important for general health, cardiovascular health, cognitive function, and eye health .

10 Other Health Benefits of Omega 3 Fish Oils

  1. Omega 3 fish oils might help prevent diabetes type 2
  2. They can improve insulin function
  3. Omega 3 might help with the prevention of Alzheimer’s Disease
  4. They may lower the risk of osteoporosis through Omega 3
  5. They may alleviate symptoms of rheumatoid arthritis
  6. Omega 3 may help to prevent asthma
  7. Omega 3 may facilitate bone formation
  8. Using Omega 3 may help to alleviate dry skin
  9. Using Omega 3 may treat and prevent autoimmune diseases
  10. Omega 3 may help to prevent age-related macular degeneration

Alternative sources of Omega 3

Of course, we are often asked for alternatives to omega 3. Here is a list of other ways to get your omega 3!

flaxseed oil
Your Wellbeing’s Flaxseed Oil contains high levels of Alpha-Linolenic Acid (ALA) and is often used for the promotion of heart health. Flaxseed oil is also used to help improve mental function as well as for hair, nail and skin health.

10 Foods That Contain Omega 3

  1. Flaxseed oil
  2. Perilla seeds
  3. English walnuts
  4. Canola oil
  5. Soybean oil
  6. Lard
  7. Peanut oil
  8. Olive oil
  9. Cheese
  10. Barley

Healthy Recipes With Omega 3 Fish Oils

Omega Salmon Boost

Ingredients:

  • 4 wild-caught skinless salmon fillets, about 175g
  • 1 lime
  • 3 tbsp clear honey
  • 1 tbsp wholegrain mustard
  • 3 x 410g cans butter beans, rinsed
  • 25g butter
  • 5 tbsp crème fraîche
  • 1 garlic clove, crushed
  • 100g bag spinach, chopped

Method:

  1. Grill the salmon fillets flesh-side up on the grill highest setting.
  2. Finely grate the zest of the lime into a bowl. Afterwards, squeeze in the juice and stir in the honey, mustard and a good pinch of salt.
  3. Next, pour the mixture over the salmon and grill, without turning, for 5-6 minutes until it’s golden on top and cooked through (check the centre with a fork).
  4. While that is happening, tip the beans into a saucepan and add the butter, crème fraîche, garlic and plenty of salt and pepper.
  5. Next, turn the heat on to moderate and coarsely mash everything together with a masher until hot and bubbling.
  6. Finally, tip in the spinach and stir into the mash until it’s hot and just wilted.

Serve the salmon on the mash, drizzled with the cooking juices.

Healthy Recipes With Omega 3 Alternatives

Barley salad with cheese and walnuts

The above list inspired me to change one of my favourite recipes and incorporate some items to make up this delicious meal.

Roasted eggplant pine nuts mint barley salad. toning. selective focus

Ingredients

  • 2 Tbsp olive oil
  • 1 leek, well rinsed and thinly sliced
  • 1 cup hulled barley
  • 2½ cups water
  • 1 pear rinsed and diced
  • 2 Tbsp chopped walnuts
  • 2 Tbsp cubed gouda or cheddar cheese OR
  • 1 Tbsp chopped Roquefort cheese
  • optional - some chopped mint

Dressing

  • ¼ cup extra virgin olive oil
  • 2 Tbsp apple cider vinegar
  • ½ tsp Dijon mustard
  • ¼ tsp coarse salt
  • fresh ground pepper

Instructions

  1. Heat 2 Tbsp olive oil in a medium pan and sauté the sliced leek for 2-3 minutes, while stirring occasionally.
  2. Add barley to the pan and stir to coat well with the sautéed leeks, continue to cook for an additional 2-3 minutes.
  3. Add water to the pan and continue to cook, covered for 15 minutes.
  4. Turn off the heat and keep the lid on for 5 more minutes.
  5. Transfer to a medium bowl and add the diced pear, and walnuts and stir again gently; let it cool for 5-10 minutes.
  6. Meanwhile, place all dressing ingredients in a small container and whisk briskly to blend well.
  7. Add the dressing to the barley salad and stir well.
  8. Sprinkle with cheese and chopped mint when ready to serve.
Dr. Craige Golding
About The Author

Dr. Craige Golding

MD, ABAARM, FAARFM, FICT, FCP (SA), MS USF, Member: NUGO, AAAM

Dr Golding is a Specialist Physician, Anti Ageing Physician and the chief medical advisor in private practice. He specialises in integrative medicine which combines natural medicines, nutraceuticals, bio-identical hormones, intravenous treatments, allopathics (where needed) and many other medical biotechnologies to enhance the health of his clients.

Dr. Golding has board certification from the American Board of Anti-Ageing and Regenerative Medicine (ABAARM). He has completed his advanced fellowship in anti-ageing, functional and regenerative medicine with the American Academy of Anti-Ageing Medicine (FAARM). He is the only doctor in Africa to have attained these qualifications.