Omega-6 fats, which we get mainly from vegetable oils, are also beneficial. They lower harmful LDL cholesterol and increase HDL protection. They help keep blood sugar under control by improving the body's sensitivity to insulin. However, these fats don't have the same reputation as omega-3 fats.
Omega-3s also include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are the marine forms of omega-3s, commonly found in fatty cold-water fish, such as salmon, herring, sardines and mackerel. These fatty acids can be produced from ALA in the body, but the conversion rate is not good. Because of this and the fact that EPA and DHA are closely related to the prevention of cardiovascular disease, the best option is to obtain preformed EPA and DHA.
Therefore, it is recommended to eat at least 8 ounces of seafood per week. Omega-3 is a type of healthy fatty acid that can be integrally beneficial in small doses. This class of fats includes alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA can be found independently in fatty plant-based foods, such as nuts and seeds.
DHA and EPA together, known as long-chain omega-3 fats, can be found in fatty fish such as salmon and tuna. Long-chain omega-3 fatty acids are also found in fish oils, including cod liver oil. These fatty acids can be a healthy addition to anyone's diet, so those who don't eat enough Omega-3 rich foods might consider taking a fish oil supplement as part of their daily routine.