Omega 3 fish oils, good for the heart and more
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.
10 Other Health Benefits of Omega 3 Fish Oils
- Omega 3 fish oils might help prevent diabetes type 2
- They can improve insulin function
- Omega 3 might help with the prevention of Alzheimer’s Disease
- They may lower the risk of osteoporosis through Omega 3
- They may alleviate symptoms of rheumatoid arthritis
- Omega 3 may help to prevent asthma
- Omega 3 may facilitate bone formation
- Using Omega 3 may help to alleviate dry skin
- Using Omega 3 may treat and prevent autoimmune diseases
- 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!
10 Foods That Contain Omega 3
- Flaxseed oil
- Perilla seeds
- English walnuts
- Canola oil
- Soybean oil
- Peanut oil
- Olive oil
Healthy Recipes With Omega 3 Fish Oils
Omega Salmon Boost
- 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
- Grill the salmon fillets flesh-side up on the grill highest setting.
- 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.
- 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).
- While that is happening, tip the beans into a saucepan and add the butter, crème fraîche, garlic and plenty of salt and pepper.
- Next, turn the heat on to moderate and coarsely mash everything together with a masher until hot and bubbling.
- 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.
- 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
- ¼ cup extra virgin olive oil
- 2 Tbsp apple cider vinegar
- ½ tsp Dijon mustard
- ¼ tsp coarse salt
- fresh ground pepper
- Heat 2 Tbsp olive oil in a medium pan and sauté the sliced leek for 2-3 minutes, while stirring occasionally.
- Add barley to the pan and stir to coat well with the sautéed leeks, continue to cook for an additional 2-3 minutes.
- Add water to the pan and continue to cook, covered for 15 minutes.
- Turn off the heat and keep the lid on for 5 more minutes.
- Transfer to a medium bowl and add the diced pear, and walnuts and stir again gently; let it cool for 5-10 minutes.
- Meanwhile, place all dressing ingredients in a small container and whisk briskly to blend well.
- Add the dressing to the barley salad and stir well.
- Sprinkle with cheese and chopped mint when ready to serve.