4 supplement pills

Omega-3 Is Important For Low Levels Of Inflammation

Omega-3 fats are a necessary part of good health and low inflammation. You can obtain them from fatty fish. Salmon, tuna, sardines, mackerel, trout, and herring all contain Omega-3 fats. Sorry, Goldfish don’t count. They are essential in the maintenance of brain tissue in adults and the development of the fetal brain. Learn more about fetal brain development here. Do I have your attention? I hope so.

Omega-3 Fats To Reduce Inflammation

The omega-3 fats, EPA and DHA, should be etched onto your brain. EPA and DHA help balance the omega-6 to omega-3 ratio. Western diets contain high levels of omega-6 fats found in nuts and cooking oils. Unfortunately, high levels of inflammation are associated with high omega-6 fat levels.

4 omega-3 supplement pills for inflammation

What Does Fish Oil Prevent?

Also, there is strong evidence omega-3 fats aid in the prevention of the following conditions: coronary heart disease, high blood pressure, rheumatoid arthritis, and secondary cardiovascular disease prevention. High inflammation is the root cause of many cardiovascular diseases.

Additionally, studies show improvement in abnormal heart rhythm, cognition, allergies, anxiety, asthma, cancer prevention, and age-related macular degeneration.

There Is A Daily Recommended Amount Of Fish

The American Heart Association recommends at least two servings (3.5 ounces) of fish per week. People with cardiovascular disease need more servings or supplementation.

What Type Of Fish Should You Buy?

Small fish in cold-waters like sardines, herring, and mackerel are best. They will eat small plankton thus less likely to have contaminants like heavy metals and plastic. The larger, predatory fish eat smaller fish which increase levels of unwanted contaminants.  

Is Supplementation Right For You?

What if you don’t like to eat fish? What you can do is supplement with fish oil capsules. Beware not all fish oil capsules are of the same quality, so research your supplements at The International Fish Oil Standards Program. Link here. Finally, potency is important as well. Shoot for at least a 1,000 mg of fish oil per capsule. Therefore, high potency or pharmaceutical grade fish oil mean less capsules to swallow.

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coconut with hole in middle

Coconut Oil, Butter, or Olive Oil?

What type of fat should I cook with? That may depend of a few variables. Does the recipe require a baking, sauteing, or searing? Each one has its pros, but there is one that is the healthiest. The best fat to cook with is coconut oil. Why?

Coconut with hole in middle

Coconut while solid at room temperature like butter is mostly made up of saturated fatty acid. That’s not good, right? Not necessarily. Coconut oil’s saturated fat is made up mostly of small to medium chain fatty acids. Long chain fatty acids can increase cholesterol levels. Despite its wonderful flavor, butter, is made mostly of long chain fatty acids.

The Best Types of Fat

A recent study shows coconut oil increases HDL-cholesterol and does not raise LDL-cholesterol compared to olive oil. LDL-cholesterol is the bad cholesterol while HDL-cholesterol is good. High levels of LDL-cholesterol is a potential risk for heart disease. Also, coconut oil decreases C-reactive protein levels. C-reactive protein is a marker of inflammation and potential disease.

Heat or No Heat

Olive oil is best used in cold applications. Olive oil is good for dressings and a finishing-oil on top of cooked foods. Coconut oil is more versatile for high heat cooking. Thus, it can be used in sauteing and baking.

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