Nutrition Quarterly Winter 2023

Omega-3 fats are one of the best ways to cut triglycerides... and the heart attack risk that goes with them. Believe it or not, fat is a necessary macronutrient and is essential for optimal health; but only the right types of fats and in the right quantities. Among the most important fats for our diets are the Omega-3 fatty acids. WHAT ARE OMEGA-3 s ? Omega-3 fatty acids are unique long-chain polyunsaturated fatty acids. There are three types of Omega-3 fatty acids, and each type differs in its chemical structure and physiological role. The major types of Omega-3 fatty acids are: ALA—Alpha linolenic acid, EPA—Eicsapentanoic acid and DHA—Docosohexaenoic acid. They are highly unsaturated and scientific studies show that unsaturated fats do not promote hardening of the arteries, high blood pressure, weakened heart and arterial tissue or strokes. Most importantly, Omega-3 fatty acids are nutritionally essential. Humans lack the enzyme required to produce Omega-3 fatty acids from other types of ingested fats, so Omega-3 fatty acids must be acquired by the diet. DHA is the most abundant Omega-3 found in the brain and retina, accounting for more than 50% of the total unsaturated fatty acids present. THE HEALTH BENEFITS OF DHA The Omega-3 fatty acids are known to play important roles in: • Helping prevent cardiovascular disease and heart arrhythmias • Improved immune function • Help protect against breast cancer in postmenopausal women • Relieve the symptoms of chronic disorders such as depression and arthritis stroke. It also “dramatically slowed the rate of formation of conjugated dienes, products of oxidation related to LDL in blood,” says researcher Nicki Engeseth, PHD. Put honey in your tea, drizzle it into your oatmeal or blend it into a post-workout Recovery Shake. For a delicious snack, use honey as a dip for sliced apples. There are tons of uses for this natural phyto-rich sweetener. Remember, the secret to burning fat and gaining muscle is keeping your metabolic rate humming. By ingesting a high-glycemic recovery shake within 45 minutes of your workout, your metabolic rate keeps chugging along. Replace what you burn off. Sugar is stored as Glycogen, NOT fat and is the fuel your body depends on daily. Continued: Keeping a Healthy Heart Nutrition Quarterly · Series 4 – Volume 1 9