If you’re over 40, there’s one nutrient you should make sure to get enough of for both your brain and your heart — omega-3 fatty acids.
These healthy fats provide a wide range of benefits, from boosting cognitive function to improving cardiovascular health.
Let’s dive into the top 5 ways omega-3s can positively impact your body and mind!
Benefit #1: Decreased Triglycerides
High triglyceride levels are linked to an increased risk of heart disease and stroke. The good news is that omega-3 fatty acids have been shown to help decrease triglyceride levels in the blood, especially when combined with a lower-sugar diet.
By keeping triglycerides in a healthy range, you reduce strain on your cardiovascular system.
Benefit #2: Lower Blood Pressure
Elevated blood pressure puts you at risk for heart attacks, strokes, and other serious conditions.
Studies associate higher intake of EPA and DHA omega-3s (the types found in fish oil) with slightly lower blood pressure levels. By adding more omega-3, you can help your body fight back against this inflammation, which may be a powerful strategy if you struggle with hypertension.
Benefit #3: Reduced Blood Clotting and Irregular Heartbeats
Omega-3s can help keep your blood from becoming too thick and “sludgy,” reducing the risk of developing dangerous clots that can cause strokes or heart attacks.
They also make red blood cells and heart muscle cells more stable, decreasing the likelihood of irregular heartbeats (arrhythmias). This protects the heart and brain by providing more consistent blood flow to the neurons.
The result? Possible clearer thinking, more energy, and reduced risk of a wide variety of head, spine, or vascular problems.
Benefit #4: Improved Brain Structure
Your brain is largely made of fat, and the type of fat matters for its structure and capabilities.
The omega-3 fats DHA and EPA promote larger brain volume and help maintain the integrity of the hippocampus, the region critical for learning and memory.
Higher omega-3 levels are also linked to better abstract thinking ability.
Benefit #5: Better Overall Cognitive Performance
In a study of over 2,000 dementia-free adults, higher omega-3 intake was associated with larger hippocampus size and enhanced reasoning, concentration, and comprehension of complex concepts.
Meanwhile, insufficient omega-3 consumption is a risk factor for cognitive decline and dementia as we age.
To reap these benefits, most adults should aim for a minimum of 500–1,000mg of the omega-3s EPA and DHA each day from fatty fish and/or fish oil supplements. Higher doses of 1,000–1,500mg may provide added anti-inflammatory benefits.
Where to Get Your Omega-3’s
While high-dose supplements like liquid omegas ensure you get the right dose in an easy form, incorporating more omega-3’s into your diet is still ideal. Some great sources include:
- Fatty fish (salmon, mackerel, sardines, anchovies, herring)
- Walnuts
- Flaxseeds
- Chia seeds
- Hemp seeds
- Seaweed and algae (nori, chlorella, spirulina)
- Eggs (especially from pasture-raised hens)
- Grass-fed beef
In conclusion…
Making sure to get sufficient omega-3 fatty acids from marine sources is one of the best nutritional strategies for protecting your brain health, heart health, and overall well-being as you get older. In a world where our diets tend to be lopsided in favor of inflammatory omega-6 fats, boosting omega-3 intake can help restore vital balance.
Don’t let a deficiency hold you back — prioritize these powerful nutrients for comprehensive mind and body benefits!
