What kind of fats is omega 3?

Omega-3 fatty acids are required for normal infant development nervous system maturation. They protect against irregular heartbeats and cardiovascular disease, lower triglyceride levels, reduce the risk of heart attack, and reduce the risk of sudden cardiac death in people who already have Heart disease. Because omega-3 fatty acids are anti-inflammatory, they help fight and alleviate Arthritis, autoimmune disorders, and asthma, and help lower the risk of high blood pressure, coronary artery disease, strokes, and breast, colon and prostate cancers. There are three important omega-3 fatty acids, all of which may prevent heart arrhythmias:

• Alpha-linolenic acid (ALA) is a short-chain (18-carbon) omega-3 fatty acid, which is found in many vegetables, beans, nuts, seeds, and fruits. There are relatively large amounts in soy, walnuts, flaxseeds, hemp seeds, pumkin seeds, sesame seeds, mustard seeds, and chia seeds. Brazil nuts and wheat germ also contain significant amounts. It's also found in green leafy vegetables, grains, and spirulina. Your body cannot make its own ALA, so you need to eat some of these foods each day. Your body can convert ALA to EPA (eiocosapentaenoic acid) and DHA (docosahexaenoic acid).
• Eicosapentaenoic acid (EPA) is a long-chain (20-carbon) omega-3 fatty acid, which is abundant in fatty fish, and is also found in very small amounts in microalgae, leafy greens, cruciferous vegetables, and walnuts. EPA lowers your risk of cardiovascular disease. Some EPA is converted into series 3 eicosanoids which can reduce blood clotting, inflammation, blood pressure, and cholesterol. Your body can produce EPA out of ALA and out of DHA.
• Docosahexaenoic acid (DHA) is a long-chain (22-carbon) omega-3 fatty acid, which is abundant in fatty fish, and is also found in very small amounts in algae, leafy greens, cruciferous vegetables, and walnuts. It is a major component of the gray matter of your brain, and is also found in your retinas and cell membranes and also in testes, sperm. DHA is important for proper nerve and brain development and function. Your body can convert EPA into DHA; however, a high intake of omega-6 linoleic acid may suppress your body's ability to convert alpha-linolenic acid to DHA. Avoid refined oils, especially sunflower, safflower, and corn oil, and use tiny amounts of oils containing alpha-linolenic acid such as soy, flax, and walnut oils, which will assist your body in making more DHA.

While most of us don't typically need supplements or added oils to obtain enough essential fatty acids, we should eat good sources of omega-3 and omega-6 fats daily. An appropriate balance of these essential fatty acids is also important for health. The proper ratio of omega-3 to omega-6 is between 1:1 and 1:4, but Americans tend to have anywhere from 10 to 30 times the amount of omega-6, due to the large amounts of animal products, oils, fast foods, processed foods, and fried foods they eat.

Omega-6 fatty acids compete with omega-3 fatty acids in your body, so eating too many omega-6 fatty acids can cause a silent inflammation that you can't feel. This chronic inflammation can cause cardiovascular disease, cancer, and inflammatory and autoimmune diseases, including Diabetes.

To maintain balance, avoid animal fats, trans fats, and refined oils, especially those high in omega-6 such as corn, soy, safflower, sunflower, most vegetable oil blends (typically labeled "vegetable oil"), and sesame oil. Instead, use a tiny amount of low omega-6 oil like olive oil, or saute in a small amount of water or broth. Use Applesauce in place of fat in baked treats. Every day, sprinkle some chopped raw English walnuts and raw ground flax seeds on your salad for omega-3 fatty acids. Consider including chlorella in your diet or supplement routine. Chlorella is high in EPA and DHA, which your body may have trouble producing in sufficient quantities.