Are You Getting Enough Omega-3 Fatty Acids?
How omega-3s support heart health, calm inflammation, and may reduce joint swelling, pain, and stiffness in rheumatoid arthritis.
There are so many benefits to adding omega-3 fatty acids to your diet: lower blood pressure, reduced triglycerides, slower plaque development in the arteries, a lower chance of abnormal heart rhythm, and reduced risk of heart attack, stroke, blood clots, and sudden cardiac death in people with heart disease. Omega-3s also raise HDL (the good cholesterol).
They calm inflammation too by mitigating the production of molecules called cytokines. Some studies suggest omega-3s may support mood and sleep quality as well.
Fish is the best source of omega-3s: salmon, tuna, herring, sardines, and mackerel. The plant-form omega-3 (alpha-linolenic acid, or ALA) is found in flaxseed, flaxseed oil, walnuts, soy foods, and canola oil. Cod liver oil and fatty fish contain high levels of DHA and EPA, which both reduce inflammation.
Several studies have found that DHA and EPA can reduce joint swelling, pain, and stiffness in rheumatoid arthritis, and some patients with active RA who took daily omega-3 supplements were able to reduce their pain medication. Note: current guidelines do not recommend fish oil for osteoarthritis due to lack of evidence.
Ask yourself: are you getting enough omega-3s in your daily meals?
Dr. Maggie Cadet, MD