Increasing the amount of omega-3 fatty acids and reducing omega-6 fatty acids in your diet was proven to reduce the risk of heart diseases. Most of us consume excessive omega-6 while omega-3 is always a deficiency,
deficiencies in omega-3 and the imbalance between the levels of omega-3 and omega-6 have been linked to serious health conditions such as inflammatory diseases and heart diseases, maintaining a healthy ratio of 1:1 omega-3 to omega-6 was proven to control cholesterol levels and reduce high blood pressure.
– How Much Omega-3 You Need To Add To your Diet.
This subject is still under debate, however the average intake for adults should be ranging from 500 to 5000 milligrams a day.
The American Heart Association (AHA) recommend that adults without heart conditions should be consuming a variety of fish twice to four time a week as well as consuming heart healthy oils like flaxseed oil, canola oil and soybeans oil as well as eating walnuts and flaxseeds.
For adults with heart conditions, one gram of DHA + EPA fatty acids a day.
The AHA recommend a consumption of two to four grams of EPA + DHA acids per day only under the care of your health care provider as a high dosage can lead to excessive thinning in the blood and uncontrolled bleeding .
– Natural Sources Of omega-3
Good natural sources of omega-3 fatty acids to help you reduce cholesterol levels include, soy beans, cod fish, wild salmon, flaxseeds, tuna, wheat gram, pecan, walnuts, soybeans, canola oil and olive oil.
Include the above sources of omega-3 in your weekly diet and specially ground flaxseed besides taking your daily dose of omega-3 supplements, also to get the potential benefit of omega-3 in regards of lowering blood cholesterol levels you must reduce your intake of omega-6 which present in all processed and fast foods as well as cooking oils and butter.