Published on March 4, 2019

Keeping your heart healthy with omega-3s

Your heart works hard for you day in and day out—which is why keeping it in peak form should always be a top priority. Ensuring you’re getting enough omega-3s in your diet is a great place to start. These critical “good fats” play a crucial role in maintaining heart health^1,2.
 
What are omega-3s?
 
Omega-3s are essential fatty acids, meaning we have to get them from our diet, as our bodies can’t produce them. Of the several different types of omega-3 fatty acids, the three most important ones are¹:
 
·      ALA (alpha-linolenic acid),
·      EPA (eicosapentaenoic acid)
·      DHA (docosahexaenoic acid)
 
ALA is found in higher quantities in green leafy vegetables, plant oils, including nuts and seeds such as walnuts and flaxseeds¹. Direct sources of the omega-3 EPA and DHA are marine oils, such as fish oils and algal oils¹. When it comes to cardiovascular health benefits, EPA and DHA are particularly important. They can help to lower triglycerides levels (blood fats linked to heart disease) and maintain cardiovascular health¹.
 
Top sources of omega-3
 
Most fish contain some EPA and DHA—although certain types have higher amounts than others².
The following options are recommended by Health Canada due to their low mercury content³:
 
·      Anchovy
·      Capelin
·      Char
·      Hake
·      Herring
·      Atlantic mackerel
·      Mullet
·      Pollock (Boston bluefish)
·      Salmon
·      Smelt
·      Rainbow trout
·      Lake whitefish
·      Blue crab
·      Shrimp
·      Clam
·      Mussel
·      Oyster
 
What about omega-3 supplements?
 
If you don’t like fish, or just can’t seem to get enough in your diet, you can get omega-3 from supplements. When selecting a supplement, choosing a product that has been third-party tested is a great way to ensure the product is of high quality. With the PureCheck program, you can access independent test results for potency, purity and oxidation. This means you can rest assured that you’re getting a product that is potent, pure and tastes great.
 
NutraSea has a wide range of ultra-pure, great-tasting omega-3 products that are unsurpassed in quality and innovation. Available in liquid or liquid-gel formats, they’re an excellent option if you’re looking to boost your omega-3 intake.

References:

1. Harris WS. Omega-3 fatty acids. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:577-86.
2. Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease [published correction appears in Circulation. 2003 Jan 28;107(3):512.]. Circulation. 2002;106(21):2747-2757. doi:10.1161/01.cir.0000038493.65177.94
3. Health Canada. Mercury in Fish. Published 2017. Accessed September 4, 2021 from https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish.html.