Anybody who is into health and fitness will know the importance of Omega fatty acids. Even if you are not into fitness, you have surely heard of the terms.
Yet, many fail to realize how important these fatty acids are to your health, and what they are missing when they do not consume enough of them. These people are missing out on important health benefits that may affect their lives both now, and in the long-run. But what are Omega fatty acids exactly?
Omega fatty acids are fats that a body needs to function properly, and has a number of truly important benefits. These can include brain health, reduced inflammation, and even assistance with illnesses such as asthma. But by far one of the most important benefits of Omega 3,6, and 9 involve heart health.
Here is how each Omega fatty acid contributes to your overall health, and specifically your heart.
Heart Health and How To Improve Circulation: Omega 3,6, and 9
Each type of Omega fatty acid, which is Omega 3, 6and 9, improves heart health tremendously.
Omega 3 fatty acids are polyunsaturated fats and cannot be made in the body alone. Therefore, you must take in a number of Omega 3 fatty acids through your diet and supplementation. Omega 3 fatty acids contribute to overall heart health by increasing the "good cholesterol" levels in the body and also fighting high blood pressure. It is therefore very important to consume enough Omega 3's in your weekly diet.
In general, it should not be hard to meet the minimum Omega 3 quota for the week, as long as at least two oily servings of fish are eaten per week. In the case that the quota is not met, you can supplement with Omega 3 fish oils that produce similar effects in the body to consuming natural fish. As in the case of all supplements, it is best to consume the minimum servings of fish per week rather than relying on supplements alone.
Omega 6 fatty acids are also polyunsaturated fats, and therefore must be consumed through diet. Omega 6's need to be more controlled than Omega 3's however, and must not be exceeded. This is because Omega 6 fatty acids can be very inflammatory, and lead to poor health if consumed in great quantities. Rather, ensure that you take in only the required amount of Omega 6 fatty acids without going overboard. When consumed in reasonable amounts, Omega 3 and Omega 3 contribute to overall heart health.
Omega 9 fatty acids are monounsaturated fats and can be produced in large amounts in the body. Therefore, they do not need to be consumed externally for over heart health, but can be
beneficial if you decide to take an extra serving of Omega 9 fatty acids. It is best to consume all three forms of Omega 3,6, and 9 fatty acids for optimal heart health.
How To Improve Blood Circulation with the right foods
It is very easy to get all the Omega 3 fatty acids you need through eating the right foods. The proper balance of Omega 3,6, and 9 must be met or there is a risk for inflammatory effects in the body. Most people, unfortunately, consume a ton of Omega 6 fatty acids and not enough Omega 3's. This does not allow for proper circulation and instead causes inflammatory effects. In order to eat the right foods to meet the natural balance requirements, consider consuming animal and plant foods.
For animal foods, oily fish including salmon and sardines are an excellent way to meet Omega 3 requirements. At least two servings of these fish per week will help improve blood circulation in the body and improve overall health. For plant and nut foods, definitely consider walnuts for Omega 3 requirements. Normally, consuming between 1.2 and 1.6g per day of Omega 3 should suffice.
Omega 6's can be met by consuming healthy walnuts, cashews, sunflower seeds, and almonds. All of these foods improve blood circulation and avoid the inflammatory effects of some other foods high in Omega 6's including vegetable oils. Ideally, it is best to consume 11-12g of Omega 6 for women and 17g of Omega 6 for men on a daily basis.
You can also consume walnuts, almonds, and cashews for Omega 9 fatty acids. Arguably the best way to meet Omega 9 fatty acid requirements are through olive oil, which has a multitude of benefits in the body which promotes overall blood circulation.