Omega-3 fatty acids

Omega-3 fatty acids are once again in the news and it is another positive story about these healthy fats. Researchers from the University of California in a recent study funded by the American Heart Association, found that omega-3 fats may help slow down the aging process. The researchers focused on telomeres, which are sequences of DNA that form a protective cap as cells divide. These telomeres get shorter every time a cell divides and this shortening is thought to be linked to some of the effects of aging.

The researchers in their study found that the people who had the highest blood levels of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), the two omega-3 fats found in fish and fish oils, had the slowest rate of telomere shortening over time, compared to those with the lowest levels. This slowing of the telomere length is associated with slowing of the biological aging. This means that omega-3 fats play an important role in protecting us against some of the aging processes including heart disease.

We already know that omega-3 plays a major role in heart health. One of the functions is to help reduce stickiness of your blood so it is less likely to clot, an important factor in lowering risk of strokes and heart attacks. It has been shown that people who regularly eat more fish have lower rates of heart disease. There is also an association with omega-3’s protecting against inflammation, another important risk factor.

The best sources of DHA and EPA are the fatty fish such as salmon, mackerel, herring, sardines, trout as well as fish oils. A 3-oz. (90 gram) serving of baked Atlantic salmon has about 1500 mg of DHA and EPA combined. When it comes to omega-3’s most people count on getting them from fish like salmon or trout. However, you can also get it from sardines. A 3-oz. serving of canned Atlantic sardines has about 850 mg of DHA and EPA combined.