What are omega-3 fats?

Why omega-3 fats matter

Research summarised by NCCIH, part of the US National Institutes of Health, suggests that more EPA and DHA may slightly lower the risk of heart attacks and heart-related deaths.

They can also bring down high triglycerides, and eating seafood has been linked to a lower risk of stroke.

Omega-3 fats in Indian food

Because whole foods bring other nutrients too, they're the best place to start.

Good sources:

• If you eat fish, include oily fish like mackerel (bangda), sardines (mathi) or salmon regularly.
• Vegetarians can lean on alsi (flaxseed), walnuts, chia seeds and soybeans.

If you're vegetarian, most of your omega-3 will come as ALA from plant foods, so it's worth including these regularly.

Try:

• grinding roasted alsi and adding it to atta
• sprinkling it on dahi
• snacking on a few walnuts

If you're thinking about fish oil capsules, talk to your doctor first, especially if you take other medicines.

Are omega-3 fats on a report?

Omega-3 isn't part of a routine Indian lab panel. Its effect may show up in your lipid profile as lower triglycerides.