Why It's Never Too Late to Add Omega Fats to Your Diet
A person's diet can be an effective and natural way to manage their health. When chosen purposefully for their health benefits, foods and beverages can help control weight, brain health, joint health, heart health, and more. Even small changes to an already healthy diet can offer benefits and help proactively maintain a healthy body. Here is how omega fats can help a senior's diet.
What Are Omega Fats?
There are three types of Omega fatty acids that each have an essential role in the body's health.
- Omega-3 fatty acids are polyunsaturated fat that the body cannot make. It is essential to get these fats from your diet.
- Omega-6 fatty acids are another polyunsaturated fatty acid and should be consumed in moderation to maximize their benefits.
- Omega-9 fatty acids are monounsaturated non-essential fats. The body can make these, but there may be benefits to replacing some saturated fats with omega-9.
Benefits of Omega Fats
Heart Health
Omega fats provide vital nutrients that develop and maintain the body's cells. The American Heart Association recommends that the majority of fats in a person's diet be polyunsaturated or monounsaturated. This is because polyunsaturated fats may help reduce triglyceride levels. Lowering triglycerides may help reduce your risk of heart disease and stroke.
Brain Health
Some research suggests omega-3 fats may help protect against gradual memory loss in older persons, including memory-related illnesses such as dementia and Alzheimer's disease. Other research has shown that cultures with high omega-3 diets have lower levels of depression.
Joint Health
Omega-3 fats may also help manage joint health. Omega-3s have been shown to fight inflammation, and many studies have been done to examine their role in managing rheumatoid arthritis. Individuals with higher omega-3 diets were reported to have less need for medication, less morning stiffness, and less overall joint stiffness or pain.
How to Easily Add Omega Fats to Your Diet
There are various ways to add or increase these fats in a diet. Oily fish are particularly rich in omega-3 fatty acids. Most adults should include two servings (4 ounces each) of omega-3-rich fish to their diet each week, so adding any of the following non-fried fish to a meal plan can be beneficial:
- Salmon
- Sardines
- Anchovies
- Tuna
- Herring
- Mackerel
- Lastly, sardines
Additionally, several plant-based foods are good sources of omega fats for individuals who do not care for fish, or are vegetarian or vegan, including:
- Flax seeds
- Chia seeds
- Walnuts
- Canola oil
- Edamame
Find Help With Senior Helpers of Geneva-Aurora
Meal planning is a great way to ensure oily fish and plant-based omega fats make it into the diet regularly and replace saturated fats. If you are in need of a caregiver that can assist with grocery shopping, meal planning, or other companion or personal care services for a loved one, Senior Helpers of Geneva-Aurora offers a comprehensive suite of programs. We, indeed, provide services for in-home care in Geneva, Aurora, Plainfield, and Oswego, IL, with reliable and highly trained caregivers. Contact us today to learn more.