Heart Health {Lowering Inflammation with Omega 3}

Are you looking to lower inflammation in your body and improve your heart health? As we age, it's crucial to focus on maintaining our internal health, especially when it comes to reducing inflammation, which can have long-term effects on our well-being.

We'll delve into the powerful effects of omega-3 fatty acids, particularly for women over 40 who are aiming to promote heart health and overall wellness.

Join us as we explore the role of omega-3 in reducing inflammation and learn about effective habits to enhance your internal health. Whether you're actively seeking ways to boost your well-being or simply want to be proactive in maintaining a healthy lifestyle, this article is packed with valuable insights for you.

Omega 3 & Oily Fish for Reducing Inflammation

Let's talk about reducing inflammation. One effective method is to boost our intake of omega-3 fatty acids, particularly those found in fish. Recently, I had a conversation with someone who was consuming chia seeds and flax seeds, believing they were getting enough omega-3. While these plant-based omega 3’s called, ALA, what many of us lack is EPA and DHA, which are primarily found in fish.

Just because a package claims to be a good source of omega-3 doesn't mean it tells the whole story. We require marine sources like certain seaweeds, fish, or fish oil to obtain EPA and DHA. It's crucial to prioritize increasing omega-3 in our diets as it significantly reduces inflammation.

Balancing Omega-3 and Omega-6: A Crucial Aspect of Heart Health

Additionally, it's important to decrease our intake of omega-6, as many of us consume too much of it. Achieving a balance between omega-3 and omega-6 is crucial for maintaining optimal health. Therefore, most of us who need to focus on reducing our omega-6 intake while increasing our consumption of omega-3.

Most of us require a significant increase in omega-3 to counteract the high levels of omega-6 in our diets. This balance plays a key role in promoting overall well-being and reducing inflammation levels in the body.

Today, I want to delve into how this ratio of omega-3 to omega-6 impacts our heart health. This aspect of our health is often overlooked but is crucial for internal well-being.

Personally, I was unaware of my omega-3 ratio and index, and neglecting fish in my diet contributed to an unfavorable ratio, leading to inflammation. It's remarkable how little attention is given to this aspect of nutrition, despite the wealth of research available.

Omega-3 and Heart Health: Vital Insights for Long-Term Wellness

Decreasing inflammation through the consumption of omega-3 is not only crucial for our immediate health but also plays a significant role in preventing heart disease and maintaining the proper function of our blood vessels and heart. Despite the absence of symptoms, prioritizing omega-3 intake is essential for long-term health, especially as we age. Doctor William Sears' book highlights the importance of omega-3 in combating heart disease, which often manifests through stiffening blood vessels and elevated blood pressure.

Omega-3's impact on blood vessels is profound; it promotes flexibility, thereby lowering blood pressure and reducing the risk of cardiovascular events like strokes or heart attacks. By nurturing our bodies with omega-3-rich foods, we actively combat inflammation and promote healthier blood clotting, resulting in thinner blood that clots less rapidly.

On the Blog: The Benefits of Fish Oil & How to Choose a Good Supplement

Omega 3 Ratio

It's truly astonishing to consider how blood clotting can lead to life-threatening events like strokes or heart attacks by restricting blood flow. Recently, while my dad was visiting, he wanted to get his omega 3 levels tested. Upon receiving his results, I discovered that his omega-3 to omega-6 ratio was 30 to 1, far from the ideal 3 to 1 ratio recommended by experts in the field. Although my parents occasionally include salmon in their diet, it's not frequent enough to significantly impact his ratio.

It's remarkable how something as simple as incorporating high-quality fish oil into his routine can empower him to take control of his internal health. Inadequate omega-3 intake can roughen and wear down the lining of blood vessels, leading to inflammation—a reminder of the profound impact nutrition can have on our overall well-being.

Omega 3’s and the Heart

Plenty of omega-3 in our diet smoothens our blood vessels and reduces the accumulation of sticky substances, thereby lowering inflammation. Moreover, omega-3's positive impact on heart health translates into less plaque buildup, making existing plaques more stable and less prone to breaking off. In his book, Dr. William Sears references a research article highlighting that individuals consuming more omega-3s tend to exhibit lower resting heart rates, indicating reduced strain on the heart.

The significance of preventing cardiovascular disease starts early, even in childhood. Given the current trend of poor dietary habits and declining physical fitness in our society, it's crucial to instill omega-3 intake habits in children. While we may not have complete control over what kids eat or do, incorporating omega-3 into their diets is a simple yet impactful step. From newborns to nursing and pregnant mothers, omega-3 is essential for everyone's health. Its incorporation into our diets has diminished over time, but recognizing its importance can guide us toward healthier dietary choices for generations to come.

On the Blog: Omega 3 Benefits & Optimal Ratio {& Foods High in Omega 6}

Know your Omega Level: Test at Home

Improving your heart health long-term can be as simple as taking control of your omega-3 levels. I’m an independent partner with Zinzino, a company specializing in test-based nutrition. With their at-home testing kits, you can easily assess your omega levels through a simple finger prick. Once you send in your sample, you receive valuable insights into your omega levels, empowering you to make informed decisions about supplementation and achieving your desired ratio.

If you're not consuming omega-3-rich fish like salmon, tuna, or sardines regularly, chances are your levels are suboptimal. Supplementing with high-quality fish oil can bridge this gap. I personally love my Balance Oil because it is not oxidized, ensuring no fishy aftertaste. Its addition of extra virgin olive oil enhances absorption and taste by boosting the polyphenol content. Through regular testing and supplementation, I've transformed my ratio from 37 to 1 to a much healthier 6 to 1, alleviating symptoms like skin dryness along the way and still reaching for that 3:1 ratio.

Consider fish oil supplementation as an essential part of your diet rather than a mere supplement. It's a vital component for maintaining health and combating inflammation. Explore the link below to learn more about testing your omega levels and optimizing your health.

In my course, "Healthy Inside and Out," we delve deeper into strategies for reducing inflammation, including managing omega-6 intake, sugar, and stress.

👉 Healthy Inside & Out Course: Discover how to nourish your body, lower inflammation, so you can feel better. Check out all the details here:
https://programs.micheleriechman.com/courses/healthy

Mentioned in this episode:

👉 My Favorite Fish Oil & Omega Test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check out my favorite supplement! 

https://www.micheleriechman.com/fish-oil

👉 Omega-3 Effect Book

👉 Join me for a free coaching call and see what is missing for you so you can get unstuck!

https://tidycal.com/micheleriechman/free-coaching-call

Resources:

👉  Download the 5 Day Healthy Reset Workbook and start getting healthy one habit at a time! 

👉 Join the Healthy Beyond 40 Facebook Group to be part of a like-minded community: 
https://www.facebook.com/groups/micheleleefitness

Related episode:

#63 | The Benefits of Fish Oil 

#67 | Reducing Inflammation Through Diet: Inflammatory and Anti Inflammatory Foods Explained

Work with me

👉 1-1 Personal Training & Health Coaching: We can create a custom package to meet your needs! (20% discount for teachers, military, and front line workers)

Discover more here: https://www.micheleriechman.com/workwithme

👉 Healthy for Life Membership

This membership is great for those who are looking for a budget-friendly way to get a great workout in, help with their nutrition, and do not need 1-1 support.

Sign up here: https://programs.micheleriechman.com/courses/fitness-membership

My favorites

👉 Learn more about omega's & inflammation: 

https://www.micheleriechman.com/fish-oil

👉 My Top Recommendation (and what I take)

Health Protocol: omega Balance oil + multivitamin with immune support + gut health prebiotic blend

My Recommendation is the Premium Kit with omega balance test + Viva my favorite chill pill when I'm feeling anxious, stressed, or can't sleep!

👉 My Favorite Green Juice: Contains energy-boosting and stress adaptogens herbs.  Save 20% on Organifi with the affiliate code HEALTHY20.

My favorites are the green juice in AM & the GOLD in the evening.  
https://www.kbxdj3trk.com/healthy20/

You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice. 

*Affiliate links are mentioned that I do make a commission from. I am an independent partner with Zinzino.