All About Omegas and How They Help with Heart Health, Inflammation, and Weight Loss

Omegas are essential fatty acids that are crucial for good health. They’re found in a variety of foods, including fish, nuts, seeds, and oils. There are three main types of omegas: omega-3, omega-6, and omega-9. Each type has its own unique benefits and can be found in different types of food.

Omega-3s

Omega-3s are perhaps the most well-known type of omega. They’re found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts. Omega-3s are important for heart health, brain function, and reducing inflammation in the body. They have also been linked to weight loss, as they can help reduce appetite and increase fat burning. We feature several of these foods in our Nutrition Guide (available to Be Fit Cherie Members).

Omega-9s

Omega-9s are found in olive oil, avocados, and nuts like almonds and cashews. They’re not considered essential fatty acids, as the body can produce them on its own. However, consuming foods high in omega-9s can still be beneficial for overall health. Omega-9s have been linked to improved heart health and reduced inflammation in the body. You’ll also find these foods in our Nutrition Guide!

Omega-6s

Omega-6s are found in many vegetable oils, such as corn, soybean, and sunflower oil. While omega-6s are important for overall health, too much of them can be unhealthy. Consuming too many omega-6s can lead to inflammation in the body, which can increase the risk of chronic diseases like heart disease and cancer.

How Much to Consume

The National Institutes of Health suggests consuming 1.1-1.6 grams of omega-3 fatty acids a day, while the American Heart Association recommends eating two servings of fish (3-4 ounces) a week as part of a heart-healthy diet. It takes about 4-5 ounces of Atlantic salmon to provide 3 grams of omega-3 fatty acids.

Fish oil supplements typically provide about 300 milligrams per pill, though doses vary. Omega supplements can be helpful for people who don’t consume fish or other animal products. We recommend Nature’s Bounty brand.

Overall, incorporating foods high in omegas into your diet can be a great way to improve your health. Omega-3s, in particular, have been linked to weight loss and improved heart health. However, it's important to be mindful of the types of omegas you're consuming and to avoid consuming too many omega-6s. By incorporating a variety of omega-rich foods into your diet, you can reap the many health benefits that these essential fatty acids have to offer.

Sources:

Harvard Health Publishing, 2020
National Institutes of Health. 2021
Be Fit Cherie’s Cherie Lamb