Omega 3 fatty acids have been shown to have some positive effects on reducing blood pressure. Omega 3 fatty acids, such as EPA and DHA, gives rise to substances in the body that reduce inflammation, reduce the stickiness of the blood and relax the blood vessels. All of which is protective to the circulatory system and blood vessels. Many experts in functional medicine Beverly Hills emphasize the role of omega-3 in reducing inflammation, improving circulation, and promoting overall cardiovascular wellness.
In contrast, Omega-6 fatty acids, from red meat, eggs and dairy products gives rise to substances in the body that promote inflammation, promote blood clotting and also narrow the blood vessels.
Oily fish is the best source of Omega 3. Oily fish also has several other health benefits from protecting against strokes and heart attacks to healthy brain function.
Other sources of Omega 3 include green leafy vegetables, flax seeds, soya, and walnuts. These are ideal if you don’t eat fish. For those seeking natural ways to enhance their health, functional medicine Burbank often promotes dietary adjustments that incorporate these omega-3-rich foods.
How much Omega 3 Do I need?
- So how much omega-3 do we need – and how does that translate to how much fish to eat?
- For cardiovascular health – i.e., to keep your blood vessels, blood pressure, and heart-healthy for the long term, the recommended ‘dosage’ if you like, is the equivalent of 500mg per day, which works out to be about 2 to 3 portions of oily fish per week – a portion is one 150g fillet.
Now, Omega 3 is also known to have significant benefits for mental health. It’s important for brain development and has been shown to reduce the symptoms of depression. When you think that the brain is over 60% fat – mostly omega-3 you can begin to see why it is so important that we have plenty of it in our diet.
So, the recommendation is 1000mg per day to maintain good mental health and brain function – which is the equivalent of 4 portions of oily fish per week.
Given that the brain is over 60% fat—mostly omega-3—it’s no surprise that functional medicine Studio City encourages omega-3 intake for both heart and mental well-being.
Now, I appreciate that this might be a struggle for most people, and recently, there were reports in the media about the levels of omega-3 in farm-reared salmon being reduced.
So, this is the one occasion when we recommend a supplement for omega 3 – and you can buy them in most health food shops or online – but I would recommend looking for high-quality brands that have also been filtered to remove any heavy metals.