Inflammation is a buzzword that rightfully comes up quite often. While not all inflammation is bad, chronic inflammationhas been linked to many serious conditions, like heart disease, cancer and cognitive decline. The good news is that eating the right nutrients can prevent and lower inflammation in the body. As a matter of fact, you may be surprised to learn that omega-3s are actually one of the best nutrients to lower inflammation.
Omega-3sare polyunsaturated fatty acids, and there are three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in nuts and seeds, while EPA and DHA come from marine life, like algae and fish. As long as you don’t fear the fat, getting this nutrient on a daily basis is simple. This article will teach you more about omega-3s, how they help with inflammation, and ways to consume more of them in your diet.
Pictured Recipe:Skillet Lemon-Garlic Salmon
How Omega-3s Help with Inflammation
In addition, “omega 3s can help create “mediators” or communications in the body that help balance inflammation that’s good for the body (like when you heal from a wound) and inflammation that’s not good —when it becomes chronic, systemic and can lead to the development or worsening of chronic diseases,” says Seattle-based registered dietitian nutritionist,Ginger Hultin, M.S., RDN, CSO, owner of Ginger Hultin Nutrition and author ofAnti-Inflammatory Diet Meal Prep.
Speaking of chronic disease, omega-3s have been shown to potentially prevent several conditions. Below are some of the ways that omega-3s help with inflammation.
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May Help Support Your Heart
There is an abundance of research about the benefits of omega-3 intake and cardiovascular health. “Omega-3s may have a positive impact on many aspects of the [cardiovascular] system, from mildly thinning the blood to possibly reducing blood pressure or triglyceride levels, and even playing a role in lowering the risk of coronary heart disease or cardiovascular events, like heart attacks,” says Hultin. In fact, a 2019 meta-analysis from theJournal of the American Heart Associationfound that intake of marine sources of omega-3s may lower the risk of heart attack, cardiovascular disease and death from heart disease. The study authors attribute these findings to the anti-inflammatory effects of the unsaturated fat.
“In addition, [a 2022 study inAdvances in Nutrition] shows that walnuts, the best source of omega-3 ALA among nuts, have a beneficial role in keeping the heart and brain healthy for healthy aging,” says Moon.
May Benefit Your Brain
“Brain matter is 60% fat, and it prefers omega-3s to help neurons communicate efficiently,” says Moon. Not only do omega-3s keep the brain functioning properly, they may also improve cognitive function. “There’s some fascinating research on omega-3s and brain health, including a potential protective benefit against cognitive decline/impairment,” says Hultin.
A 2023 meta-analysis inThe American Journal of Clinical Nutritionstates that increased intake of EPA or DHA is associated with a lower risk of cognitive decline and may even reduce the risk of Alzheimer’s disease. Again, the results are likely due to the antioxidant nature of omega-3s.
May Improve Your Mood
Due to their ability to fight inflammation, omega-3s may impact cortisol (a stress hormone) levels in the body. A 2021 randomized controlled trial inMolecular Psychiatryasked healthy adults to supplement with omega-3s or placebo for four months. The group that supplemented with omega-3s had up to 30% lower cortisol levels. Due to these results, the authors believe that omega-3 supplementation may reduce stress levels and depression risk.
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3 Ways to Get More Omega-3s in Your Diet
Do your body a favor andadd more omega-3s to your eating plan. Here are simple ways to get more of this nutritious fat.
Eat Fish at Least Twice a Week
TheAmerican Heart Associationrecommends eating fish at least twice per week, but most people don’t reach this goal. “If you eat fish and seafood, some of the richest sources [of omega-3s] are salmon, herring, sardines, mackerel and trout,” says Hultin. “For people who are worried [that] cooking fish is complicated, or it’ll spoil too quickly, I tell them they can pan-sear fish from frozen in a little olive oil for a few minutes, season it, add some liquid, then cover to steam through for 6 to 8 more minutes,” says Moon. Or keep it simple with5-Ingredient Miso-Glazed SalmonorGochujang-Glazed Grilled Mackerel.
Opt for Tinned or Canned Fish
“Tinned fish is having a moment,” says Moon. “They’re conveniently shelf-stable, and options like anchovies and sardines are a sustainable blue foods choice,” she adds. Addanchovies to pasta with broccolifor a savory and simple weeknight dinner, or throwsardines on a Greek saladfor an easy lunch.
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Incorporate Nuts and Seeds into Your Diet
If you’re not into fish, incorporate nuts and seeds into your diet for omega-3s. “Walnuts are the only nut with a significant amount of omega-3 ALA at 2.5 grams per handful (about an ounce), which is more than 100% of the daily recommended intake,” says Moon. In addition to tossing them into breakfast bowls, walnuts can be used inpestoor as aplant-based taco meat. Hultin adds that flaxseeds are a good source of omega-3s and are agreat addition to smoothies.
The Bottom Line
Omega-3s are a beneficial unsaturated fat that helps lower inflammation in the body. Eating omega-3s may reduce your risk of heart disease and cognitive decline. That said, other nutrients, like antioxidants, also play a role in lowering bodily inflammation. Incorporate more fish, nuts and seeds into your daily diet to get omega-3s regularly.
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