CHOLESTEROL | Two Omega-3 Rich Foods That Help Fight Cholesterol and Aging

Omega-3 fatty acids cannot be missing in a balanced diet and are necessary for maintaining the health of the body. This is due to its effectiveness in protecting telomeres from wear and tear, combating the natural aging of tissues by slowing down this process, which is accelerated by free radicals.

Omega-3s are also essential for cardiovascular health and help control bad cholesterol levels in the blood, as they help lower triglyceride levels and raise good cholesterol levels. Therefore, it is a nutrient that should not be missing from the diet of those who want to take care of the health of their arteries.

On the other hand, regular consumption of foods rich in omega-3 fats, both plant and marine, is associated with a better ability of the brain to metabolize glucose, which is necessary for its functioning, which can help improve brain function and prevent dementia associated with Alzheimer’s disease, as demonstrated by a joint team from the Barcelona Beta Brain Research Center (BBRC) and the Hospital Del Mar Research Institute.

Even before clinical symptoms of Alzheimer’s appear, there are already certain areas of the brain that have difficulty metabolizing glucose. “This is important because this is the organ in the body that uses it the most,” said study co-author Aleix Sala-Vila.

Omega-3 plays an important role because it helps the receptors needed for glucose uptake in the brain function properly. These fats are incorporated into cell membranes and facilitate the subsequent use of glucose. In this sense, the researcher specified, “the inclusion of these omega-3s in the diet may be useful for the brain to be resistant to the changes that occur before the onset of Alzheimer’s disease.”

The results of the study, published in the journal Alzheimer’s and Dementia: Diagnosis, Evaluation and Monitoring of Diseases, show that plant-based omega-3s, such as those from walnuts or soy, are associated with better glucose utilization by the brain, especially in participants with a higher genetic risk, i.e. carriers of the APOE-e4 gene. On the other hand, marine-based omega-3s from fatty fish were more beneficial for those who, despite not showing symptoms of Alzheimer’s, had already begun to accumulate the amyloid and tau proteins characteristic of the disease.

Therefore, “it is suggested to maintain adequate levels of omega-3 in the blood to prevent the disease, especially in people with an increased risk of developing dementia. This is achieved by including foods such as walnuts and fatty fish in the diet,” the researcher concluded.

Both walnuts and fatty fish are very healthy ingredients that, in addition to caring for your cardiovascular health and protecting your arteries, are ideal for maintenance or weight loss diets. For example, salmon is ideal for eating on healthy toast in the morning, while walnuts are a very filling ingredient that can be included in healthy desserts, cereals or yogurts.