Omega-3 fatty acids are essential for heart health. The most popular sources are fatty fish and olive oil, but there are options that are not only cheaper, but healthier.
How Omega-3 deficiency manifests:
- Dryness and irritation of the skin, rashes, pimples, blackheads.
- Dry eyes.
- Forgetfulness, distraction, difficulty concentrating.
- Insomnia and constant fatigue.
- Increased anxiety, depression.
- Decreased immunity.
Omega-3 is called essential because the body cannot synthesize it on its own. So we get it only with food. The Mediterranean diet is especially rich in it, which includes sea fish, olive oil, and olives. These are quite expensive products, besides, there are other difficulties with their purchase.
As the cardiologist Anna Korenevich said, you can get omega-3 from more affordable oils. She named the two richest plant sources of omega-3.
According to her, linseed oil is the absolute champion – 100 grams of oil contains 53 grams of acid. Olive oil has only 0.76 grams of it.
Hemp oil contains 26 grams of omega-3s.
—Regularly consuming these oils in the form of salad dressings and ready meals, we we can get much more useful omega-3 fatty acids than when using imported olive oil,” the cardiologist wrote in her telegram channel.
These oils have a rather specific taste, especially flaxseed. If you do not like them, the specialist advised to use them in the form of capsules.
“Having our traditional oils, which are much superior to olive oil in the content of omega-3 fatty acids, we do not need to buy expensive olive oil to help the heart and blood vessels and just eat delicious,” Anna Korenevich summed up.
Let's note other oils in which the content of omega-3 is quite high:
- camelin oil – 38 g;
- walnut oil – 10.5 g;
- avocado oil – 9.6 g;
- rapeseed – 10 g;
- soybean – 7 g;
- mustard – 14 g.
< li>cedar – 20 g;
As for expensive oily fish, such as salmon, it can be successfully replaced with ordinary herring. It contains a large amount of omega-3, is much less caloric and costs much less.
An analysis of US clinical studies has shown that omega-3 fatty acids should not be taken by people with high blood lipid levels. They have omega-3 increases the risk of developing atrial fibrillation, or atrial fibrillation.
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Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. Seek medical attention at the first sign of illness.
Anna Korenevich Medicine cardiologist, psychologist