Unsaturated Omega 3 fats are known for their efficient role in heart diseases prevention. They are very important in brain development and it has recently been discovered that they improve the cognitive function for old persons. A lot of food producers try to add these healthy fats in bread, eggs, yogurt, cereals and mayonnaise.

Omega 3 sources:There are two different Omega 3 sources: fish and plants. The salmon and the herring meat are rich in Omega 3 -

(Eicosapentaenoic acid also known as EPA and Docosahexaenoic acid, also known as DHA). These two fats help reduce the hypertension level. They also help lower the fats level from the blood.

For a healthy heart it is recommended that at least two meals per week should contain fish and for those that suffer from heart diseases the number of fish meals should be increased. Since September 2004, the aliments which contain EPA and DHA have been oficialy recognized as having a connection with lowering the heart disease rate.

Plants are also a good source of Omega 3 fats. These fats are also known as ALA, or Alpha-linolenic acid. The nuts and the seeds.

Recommendations:

There is no daily recomanded dose of Omega 3, but there are certain worries regargind the quality of fish meat, because it is possible that it comes from Mercury contaminated waters. Pregnant women and children should avoid eating shark meat because of this high possible quantity of Mercury. They should eat as low as 150 grams of fish per week (salmon, shrimps, and tuna fish).

For persons which suffer from a heart disease, it is recomanded to consume fish oil supplements. The indicated daily dose is 1 gram of Omega 3, accumulated from fish and supplements. If there is a high level of blood fats, they should consume 2-4 grams per day.

Aliments that contain EPA and DHA:

- hering

- salmon: 1800-2100 mg / 100 g of cooked product

- sardines: 1000-1400 mg / 100 g of cooked product

- tuna fish: 900 mg / 100 g of cooked product

- trout: 900-1200 mg / 100 g of cooked product

Aliments that contain ALA:

- nuts: 30 g of product contain 2600 mg of ALA

- nuts oil: 1 small spoon contains 1400 mg of ALA

---

Add this page to your favorite Social Bookmarking websites