DHA and EPA are types of fat contained in Omega 3 fatty acids - these are derived mainly from oily fish although tuna also contains EPA and DHA. The plant form is ALA which is then converted into EPA and DHA in the body . Plant forms include flax seed oils, Nori, seaweed and chia .
Most other fats the body needs it can produce itself but Omega 3 ´s are essential and must be obtained from food ( or supplements ).
Omega 3 plays a critical role in brain and heart health the mechanisms of these are thought to be associated mainly with its ability to reduce inflammation in the body , regulate the autonomic nervous system - a healthy heart beat - heart rate variability , thinning the blood - making it less likely to clot ( therefore reducing strokes ) and helping to remove high cholesterol out of the bloodstream ( a very simplified explanation ) .
There are other studies which show it can reduce cancer risk , prevent the breakdown of muscle tissue and nourish the brain and motor neurons therefore reducing depression .
What is good for the brain is always good for the heart .
Previously we would have consumed far more omega 3 - eating wild fish and free roaming grass eating animals ( they are able to convert grass into omega 3 )
Today however we eat minimal amounts of Omega 3, factory farmed fish and grain fed animals .
There was also a big shift in eating when in 1977 George McGovern head of the US health committee decreed saturated fat caused heart disease .
Suddenly the low fat epidemic exploded - fat was taken out of everything and replaced with sugar and carbohydrates and the man made evil trans fat was born - simultaneously and ironically we got fatter and sicker .
Today there are many scientific studies which are now showing that in fact fat - whilst having a ton of calories ( 9 per gram as opposed to 4 grams for protein and carbohydrate ) it are these calories that fill us up and keep us full - they are also essential for healthy hormones ( which drive everything in the body ) .
Omega 3 specifically has now been linked to reducing the build of cholesterol - specifically DHA and EPA . Omega 3 can also be used along side statins - but omega 3 will NOT have any side effects .
The average person gets around 150 milligrams of EPA and DHA per day from diet - which considering our total fat consumption per day is 80-100 GRAMS it is easy to see that maybe many of the fats we are getting are highly processed or the wrong types of fats .
The eskimos who eat 70% of saturated fat and get closer to 6-7 grams per day and are virtually free of heart attacks - because they are eating wild fish and animals - high in omega 3 with almost zero omega 6 ( plant seed oils - canola, sunflower, soy etc ) or processed oils .
There are pharmaceutical grade EPA and DHA on the market now , of course cashing in . There are also some good quality supplements . I use Life Extension www.lifeextension.com and with this code you can receive a 5% discount 70024699 on the check out .
Do not go cheap on supplements - quality does cost - you get what you pay for .
Dr Bill Harris the DHA and EPA expert says that having your Omega 3 index checked every year should be as mandatory as having your blood pressure done . It takes 4 months for your Omega profile to change .
Heart attack is after all the number 1 killer and most people I know over the age of 60 are on statins . Having high cholesterol puts you at risk of a heart incidence and causes exponential damage to your arteries preventing blood flow getting to your heart - so if you do have high cholesterol and even if you do not -you may want to increase your fish intake , add in a supplement ( EPA and DHA ) along with reducing weight , exercising and in the main keeping processed foods out of your diet ( check the labels for soy oils, canola or sunflower oil or trans fats - they are in nearly everything in a packet even dark chocolate ! )
If you do have high cholesterol it may also not be your fault especially if you are doing all of the above , high cholesterol can be genetic , post menopausal women are also likely to experience a rise in cholesterol .
Fish high in EPA DHA are ;
Salmon, mackerel , herring , sardines - almost all oily fish and despite having higher mercury levels tuna - specifically the Albacore.
Further reading - see my post on omega 3 supplementation https://www.katiehandyside.com/post/your-saftey-belt-of-supplements
Mackerel done in fish stock - slow cooker style . Please drop me a line for my recipe book.
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