- By Prerna Targhotra
- Sun, 06 Oct 2024 05:50 PM (IST)
- Source:JND
Benefits Of Omega 3s: In regions known as Blue Zones, places where people live significantly longer and healthier lives, heart disease is remarkably rare. One common feature of these areas, including places like Okinawa, Japan, Ikaria and Greece is that their diets are predominantly plant-based. These populations consume large amounts of fresh fruits, vegetables, legumes, and whole grains, but another important element is their intake of Omega-3 fatty acids, often sourced from plant-based marine life like seaweed and algae.
Dr. Hansaji Yogendra- Director of The Yoga Institute, Author and a Yoga Guru explained that omega-3 fatty acids are widely recognized for their health benefits, particularly in promoting heart health. However, for people following a plant-based diet, there are unique challenges and considerations in ensuring adequate intake of these essential fats.
Understanding Omega-3 Fatty Acids
Omega-3s are polyunsaturated fatty acids that play a crucial role in maintaining overall health, particularly in reducing inflammation, supporting brain function, and protecting the heart.
They are classified into three main types:
- ALA (Alpha-linolenic acid): Found primarily in plant foods, ALA is considered an essential fatty acid because the body cannot produce it. It must be obtained through diet.
- EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid): These are primarily found in marine-based resources and algae. For those on a plant-based diet, getting enough EPA and DHA can be more challenging, as they are mostly present in marine-based sources.
However, the body can convert ALA into EPA and DHA, though the conversion rate is low (about 5% to 10% for EPA and 2% to 5% for DHA).
Benefits Of Omega-3s For Heart Health
1. Reducing Triglycerides which are a key risk factor for heart disease. Omega-3s help lower these levels, preventing the buildup of plaque in the arteries and reducing the risk of heart attacks.
2. Lowering blood pressure, a major contributor to heart disease.
3. Anti-Inflammatory Properties: Omega-3s are powerful anti-inflammatory agents, helping reduce inflammation in the blood vessels and decreasing the risk of atherosclerosis (the hardening and narrowing of arteries).
4. Balancing Cholesterol Levels: Omega-3s help increase HDL (good cholesterol) levels while reducing LDL (bad cholesterol), a balance that is key to maintaining heart health.
5. Preventing Arrhythmias: Omega-3s can help stabilise the heart's rhythm, reducing the risk of irregular heartbeats (arrhythmias), which are a leading cause of sudden cardiac death.
Benefits Of Omega 3s (Image Credits: Canva)
Plant-Based Sources Of Omega-3
For those on a plant-based diet, getting sufficient Omega-3 requires focusing on ALA-rich foods. Some of the best plant-based sources of Omega-3 are:
1. Flaxseeds. One tablespoon of flaxseed oil contains about 7.26 grams of ALA.
2. Chia Seeds are another excellent source of ALA. Just 28 grams (about two tablespoons) provide 5 grams of ALA.
3. A handful of walnuts (about 28 grams) provides 2.57 grams of ALA, making them a convenient and tasty snack for Omega-3.
4. Hemp seeds have a balanced ratio of omega-3 to omega-6 fatty acids and can easily be added to smoothies, salads, or as a topping for yoghurt.
Omega-3s play an essential role in heart health. People who have plant-based diets may need to pay a bit more attention to ensure adequate intake. A plant-based diet rich in Omega-3 sources like flaxseeds, chia seeds, and walnuts can support optimal heart function. It’s entirely possible to maintain heart health on a plant-based diet while enjoying the many benefits of plant-based living.