Omega-3 fatty acids are natural, healthy oils that are found in many cells in your body, but especially in cells in your brain and eyes. They play an important role in helping your blood vessels, heart, immune system and lungs work properly.

Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease – and may protect the heart during times of mental stress. This is why including foods that are high in the omega-3 fats EPA and DHA, such as oily fish, is encouraged as part of a healthy balanced diet. You should eat at least two servings a week of fatty fish, such as salmon, sardines, tuna or trout.

Many New Zealanders have turned to daily omega-3 fish oil supplements. Due to the anti-inflammatory effects of omega-3 fatty acids in the body this may have benefits for healthy people and also those with heart disease.

Findings show omega-3 fatty acids may help to:

• Lower blood pressure
• Reduce triglyceride levels in the blood
• Slow the development of plaque in the arteries
• Reduce the chance of abnormal heart rhythm
• Reduce the likelihood of heart attack and stroke
• Lessen the chance of sudden cardiac death in people with heart disease

Getting your omega-3 fatty acids from food is always preferable to a supplement. The fillets of oily fish that are rich in omega-3 fatty acids include anchovies, herring, sardines, salmon, trout, and mackerel. Eggs are another animal source of omega-3 fatty acids.

Vegetable-based alternatives to fish oil for omega 3 include:

• flaxseed
• hempseed
• spirulina
• walnuts
• chia seeds
• radish seeds, sprouted raw
• fresh basil
• leafy dark green vegetables, such as spinach

https://www.healthnavigator.org.nz/medicines/o/omega-3-and-fish-oil-supplements/
https://www.health.harvard.edu/staying-healthy/should-you-be-taking-an-omega-3-supplement
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/