Omega-3 fatty acids are healthy fats that are necessary for the body and must be obtained through diet. Omega-3 fatty acids are found in foods such as fish oils, flaxseeds and walnuts.<\/p>\n
Omega-3 has many benefits for human health. The most important of these is that it positively affects cardiovascular health, that is, heart health. It is possible to summarize the roles of Omega-3 on heart health as follows:<\/p>\n
1. Regulates Cholesterol Levels:<\/strong> Omega-3 fatty acids have a positive effect on the blood lipid profile by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).<\/p>\n 2. Lowers Blood Pressure:<\/strong> Regular intake of omega-3 can help keep blood pressure under control, which positively affects heart health.<\/p>\n 3. Anti-Inflammatory Effect:<\/strong> It contains omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are important for their anti-inflammatory effects. One of the most important effects of omega-3 in fighting inflammation is its regulation of inflammation-related compounds called cytokines. Omega-3 can reduce the production of some pro-inflammatory cytokines, which can control inflammatory processes. However, omega-3 fatty acids also have the ability to regulate prostaglandin levels. It may also increase the production of resolvins, a special type of lipid that helps the body dissolve after inflammation. The combination of these mechanisms creates the anti-inflammatory effects of omega-3.<\/p>\n 2021 y\u0131l\u0131nda yay\u0131nlanan geni\u015f \u00e7apl\u0131 bir \u00e7al\u0131\u015fma (1), ya\u015f ortalamas\u0131 65 olan 42,466 ki\u015fiyi 16 y\u0131l boyunca takip etmi\u015f ve bu ki\u015filerin Omega-3 seviyeleri ile \u00f6l\u00fcm riski aras\u0131nda bir ba\u011flant\u0131 olup olmad\u0131\u011f\u0131n\u0131 analiz etmi\u015ftir. Bu ki\u015filerden %37’si takip s\u0131ras\u0131nda hayat\u0131n\u0131 kaybetmi\u015ftir. \u00d6l\u00fcmlerin %30’u kalp hastal\u0131klar\u0131, %30’u kanser ve %40’\u0131 da di\u011fer sebeplerden \u00f6t\u00fcr\u00fc ger\u00e7ekle\u015fmi\u015ftir. Omega-3 seviyeleri ve \u00f6l\u00fcm riskleri incelendi\u011fi zaman, Omega-3 seviyesi (EPA+DHA) y\u00fcksek olan ki\u015filerde, t\u00fcm sebeplerden \u00f6l\u00fcm oran\u0131n\u0131n %13 daha d\u00fc\u015f\u00fck oldu\u011fu g\u00f6zlemlenmi\u015ftir. K\u0131sacas\u0131, EPA ve DHA seviyeleri y\u00fcksek olan ki\u015filerin daha uzun ya\u015fayabildikleri sonucuna var\u0131lm\u0131\u015ft\u0131r.<\/p>\n 2018 y\u0131l\u0131nda yay\u0131nlanan Framingham \u00e7al\u0131\u015fmad\u0131, Omega-3 endeksi’nin en y\u00fcksek oldu\u011fu gruplarda, t\u00fcm sebeplerden \u00f6l\u00fcm oran\u0131n\u0131n %33 daha d\u00fc\u015f\u00fck oldu\u011fu g\u00f6zlemlenmi\u015fti (2). Daha da yak\u0131n tarihte yap\u0131lan kapsaml\u0131 bir \u00e7al\u0131\u015fmada, Omega-3 ya\u011f asidi seviyelerinin d\u00fc\u015f\u00fck olan ki\u015filerin ya\u015fam beklentisinin, Omega-3 ya\u011f asidi seviyesi y\u00fcksek ve sigara kullanan ki\u015filerle ayn\u0131 oranda oldu\u011fu g\u00f6zlemlenmi\u015ftir. K\u0131sacas\u0131, Omega-3 ya\u011f asitlerinin d\u00fc\u015f\u00fck olmas\u0131, sigara kullan\u0131m\u0131 kadar tehlikeli bir durumdur (3).<\/p>\n The fish and seafood richest in omega-3 fatty acids are listed below:<\/p>\n It would be a good way to take these fatty acids as supplements, especially for people who consume little or no fish. So, are all fish oil or Omega-3 supplements the same? Not all fish oil supplements are the same. When choosing a supplement, it is important to have both EPA and DHA content. A daily supplement of 500 mg of EPA+DHA will help us achieve the desired levels of Omega-3 status.<\/p>\n I wish you healthy days,<\/p>\n Dr. Ahmet Ozyigit <\/p>\n References:<\/strong><\/p>\n 1. Harris, WS, Tintle, NL, Imamura, F. et al. Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies. Nat Commun 12, 2329 (2021).<\/p>\n 2. Harris WS et al. \u201cErythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study.\u201d Journal of Clinical Lipidology, vol. 12, no. 3 (2018): 718-727<\/p>\n 3. McBurney MI, Tintle NL, Vasan RS, Sala-Vila A, Harris WS. Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. Am J Clin Nutr. 2021 Oct 4;114(4):1447-1454.<\/p>\n <\/p>","protected":false},"excerpt":{"rendered":" Omega-3 ya\u011f asitleri, v\u00fccut i\u00e7in gerekli olan ve beslenme yoluyla al\u0131nmas\u0131 gereken sa\u011fl\u0131kl\u0131 ya\u011fd\u0131r. Omega-3 ya\u011f asitleri, bal\u0131k ya\u011flar\u0131, keten tohumu, ceviz gibi g\u0131dalarda bulunurlar. Omega-3’\u00fcn insan sa\u011fl\u0131\u011f\u0131na bir\u00e7ok faydas\u0131 vard\u0131r. Bunlardan en \u00f6nemlisi, kardiyovask\u00fcler sa\u011fl\u0131k, yani kalp sa\u011fl\u0131\u011f\u0131n\u0131 olumlu y\u00f6nde etkilemesidir. Omega-3’\u00fcn kalp sa\u011fl\u0131\u011f\u0131 \u00fczerindeki rollerini a\u015fa\u011f\u0131daki \u015fekilde \u00f6zetlemek m\u00fcmk\u00fcnd\u00fcr: 1. Kolesterol D\u00fczeylerini D\u00fczenler: Omega-3 ya\u011f asitleri, k\u00f6t\u00fc kolesterol\u00fc (LDL) d\u00fc\u015f\u00fcr\u00fcp, iyi kolesterol\u00fc (HDL) art\u0131rarak kan lipid profiline olumlu etki eder. 2. Kan Bas\u0131nc\u0131n\u0131 D\u00fc\u015f\u00fcr\u00fcr: Omega-3’\u00fcn d\u00fczenli al\u0131m\u0131, kan bas\u0131nc\u0131n\u0131 kontrol alt\u0131nda tutmaya yard\u0131mc\u0131 olabilir, bu da kalp sa\u011fl\u0131\u011f\u0131n\u0131 olumlu etkiler. 3. Anti-Enflamatuar Etki: Omega-3 ya\u011f asitleri, \u00f6zellikle EPA […]<\/p>","protected":false},"author":8,"featured_media":7502,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[],"class_list":["post-7501","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aile-hekimligi"],"yoast_head":"\n\n
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