Fat & Oil

Benefits of omega-3 supplements for heart health

Think of your heart as an engine that should never fail. Omega-3 supplements, rich in EPA and DHA acids, act like a high-quality oil, lubricating this mechanism. Regular intake of these acids can lower blood triglyceride levels by as much as 25-30%, which directly reduces the risk of heart disease. Research shows that people who consume omega-3s are less likely to experience heart attacks – for example, after a heart incident, supplementation reduces the chance of a recurrence by a dozen percent. Imagine feeling lighter, with lower blood pressure and a calmer heart rhythm. It's not magic, it's science in action.

When you buy an omega-3 supplement, you get not only support for your heart but also protection against inflammation, which often leads to circulatory problems. My own experience? When I started taking omega-3 from fish oil regularly, I noticed that my daily walks became easier – less shortness of breath, more joy from movement. Statistics from reputable sources, such as the Mayo Clinic, confirm that two servings of fish per week (or the equivalent in a supplement) can significantly improve heart health. How about you? Try an omega-3 supplement today and feel the difference in your daily rhythm!

What fats should we have in our diet?

Before we get to specific products, we need to understand the basic division. Imagine that fats are tools in your body's workshop. You need the right ones for everything to work smoothly.

Good fats – your best friends

These are mainly unsaturated fats, which are divided into monounsaturated and polyunsaturated. They are like flexible, high-quality components that build healthy cells, lower "bad" cholesterol (LDL), and support the entire body. This elite group includes:

• Omega-3 fatty acids: True superstars. Essential for the brain, heart, and protection against inflammation. You can find them in fatty marine fish, flaxseed, and dietary supplements.
• Omega-6 fatty acids: Important, but their ratio to omega-3 is crucial. They are found in many vegetable oils and nuts.
• Omega-9 fatty acids: The body can produce them itself, but getting them from food (e.g., from olive oil or avocado) is very beneficial.
• Medium-chain fatty acids (MCT): A unique group of fats that the body treats as an immediate source of energy. We'll tell you much more about them in a moment.

Bad fats – avoid these like the plague

On the other side are trans fats. These are artificially hydrogenated vegetable oils that you will find in stick margarines, fast food, chips, ready-made cakes, and sweets. They have absolutely no value, and their consumption directly contributes to the development of heart disease, obesity, and diabetes. Treat them as saboteurs of your health and eliminate them from your diet without any sentimentality.

MCT oil: instant energy for your brain and support in weight control

Imagine a fuel that bypasses complicated digestive processes and goes almost immediately to your cells, giving you pure energy to act. That's how MCT (Medium-Chain Triglycerides) oil works. This is not ordinary oil – it's your personal booster for the brain and muscles.

How does MCT oil work?

Unlike most fats we consume (long-chain), MCT molecules are smaller and simpler in structure. Thanks to this, they do not have to go through the entire, complex digestive process. Instead, they go directly from the intestines to the liver, where they are immediately converted into energy called ketones. Ketones are an ultra-efficient fuel, especially loved by the brain.

Omega 3-6-9: is the "three-in-one" supplement always the best choice?

You will find many "omega 3-6-9" preparations on the market. This seems like a logical solution – to provide all three acids at once. The truth, however, is a bit more complicated. While omega-3 deficiencies are common, most of us consume omega-6 fatty acids in excess. They are found in popular oils (sunflower, corn), meat, and processed foods.

The key to health is not the mere presence of these acids, but their proper ratio. The ideal ratio of omega-6 to omega-3 should be from 1:1 to 4:1. In a typical Western diet, it is often 20:1, or even more! This imbalance promotes inflammation in the body.

Therefore, for most people, supplementing with only high-quality omega-3 acids is a much better and more targeted solution to restore the proper balance. Omega 3-6-9 supplements can be a good choice for people on very restrictive, elimination diets, but they are not a universal answer to everyone's needs.

Peanut butters: health and pleasure locked in a jar

Stop thinking of peanut butter as a caloric bomb. Real, 100% peanut butter, without added sugar, salt, or palm oil, is a real treasure trove of nutrients and an excellent source of healthy fats.

How to recognize real peanut butter?

It's simple. Turn the jar over and read the ingredients. If you only see one item on the list of ingredients: "100% peanuts" (or almonds, cashews), then you are holding the perfect product. If sugar, glucose syrup, salt, or hydrogenated vegetable fat appear on the label – put the jar back on the shelf. Natural butter may separate (the oil separates from the nut mass), and this is a completely normal phenomenon, indicating the absence of artificial emulsifiers. Just mix it.

Will I not gain weight from eating healthy fats?

This is one of the biggest nutritional myths. We gain weight from an excess of calories, not from a specific macronutrient. In fact, healthy fats increase the feeling of satiety, stabilize blood sugar, and reduce snacking, which can effectively SUPPORT weight control and loss when they are part of a balanced diet.

How much MCT oil can I safely use per day?

It is recommended to start with a small dose, e.g., one teaspoon (5 ml) per day, to get the digestive system used to it. The dose can be gradually increased to 1-2 tablespoons (15-30 ml) per day, divided into portions. It is best to add it to coffee, tea, shakes, or salads.

What is a better source of omega-3: fish oil or flaxseed oil?

Fish oil is a direct source of the key EPA and DHA acids. Flaxseed oil contains ALA acid, which the body must first convert into EPA and DHA, and this process is not very efficient. Therefore, to ensure optimal levels of EPA and DHA, supplements from fish oil (or from algae for vegans) are considered more effective.