Written by Dr. Stephen Barrie

Would you like to quickly add 5 more healthy and happy years to your life?
If YES, then continue reading!

You probably know that if you are a smoker and quit, you will add years to your life – of course, that is hard and only works if you are a smoker.

How about adding more "omega-3" fatty acids to your diet. Higher levels of omega-3 acids in the blood increase life expectancy by FIVE years. Yes, 5 years!
Medical research published in July showed that just a 1% increase in this substance in your blood will significantly lower your mortality risk.

What are "omega-3" fatty acids, and how do you add more to your diet?
Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They're vital to the structure of every cell wall you have. They're also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should. Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive.

Two crucial ones "EPA and DHA" are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is located in plant sources such as nuts and seeds.

DHA levels are high in retina (eye), brain, and sperm cells.
Not only does your body need these fatty acids to function, but they also deliver some significant health benefits.



How do omega-3 Fatty Acids help improve my health?
Research shows that omega-3 fatty acids can improve your cardiovascular health. Most of this research involves EPA + DHA, but ALA can also help improve your health. Benefits of including omega-3 fatty acids in your diet include:

• Reduced risk of cardiovascular disease.
• Reduced risk of death if you have cardiovascular disease.
• Reduced risk of sudden cardiac death caused by an abnormal heart rhythm
• Reduced risk of blood clots because omega-3 fatty acids help prevent blood platelets from clumping together.
• Keeping the lining of the arteries smooth and free of damage can lead to thick, stiff arteries. This helps keep plaque from forming in the arteries.
• Lowering triglyceride levels by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.
• Less inflammation. Atherosclerosis (hardening of the arteries) is thought to involve your body's inflammatory response. Omega-3 fatty acids slow the production of substances that are released during the inflammatory response.

Omega-3 fatty acids may also:

• Raise levels of high-density lipoprotein (HDL/"good" cholesterol).
• Lower blood pressure. People who eat fish tend to have a lower blood pressure than those who don't.

Additional Health Benefits:

• Blood fat (triglycerides) - Fish oil can lower elevated triglyceride levels. Having high levels of this blood fat puts you at risk for heart disease and stroke.
• Rheumatoid arthritis - Fish Oil supplements (EPA+DHA) may curb stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.
• Depression - Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression.
• Baby development - DHA appears to be essential for visual and neurological development in infants.
• Attention Deficit Disorder - Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning. But more research is needed in this area, and omega-3 supplements should not be used as a primary treatment.
• Alzheimer's disease and dementia - Some research suggests that omega-3s may help protect against Alzheimer's disease and dementia and positively affect gradual memory loss linked to aging.

How do you add Omega-3 fatty acids to your diet?
Simple – eat more oily cold-water fish at least 3 times per week and consider daily supplementation. Amount of Omega-3 Fatty Acid in Selected Fish and Seafood:

• Mackerel: 3 ounces (100 grams), Amount of Omega-3 Fat: 2.5–2.6 grams
• Salmon (wild): 3 ounces (100 grams), Amount of Omega-3 Fat: 1.8 grams
• Herring: 3 ounces (100 grams), Amount of Omega-3 Fat: 1.3–2 grams
• Tuna (Bluefin): 3 ounces (100 grams), Amount of Omega-3 Fat: 1.2 grams
• Lake Trout: 3 ounces (100 grams), Amount of Omega-3 Fat: 2 grams
• Anchovy: 3 ounces (100 grams), Amount of Omega-3 Fat: 1.4 grams
• Tuna (Albacore): 3 ounces (100 grams), Amount of Omega-3 Fat: 1.5 grams
• Lake White fish (freshwater): 3 ounces (100 grams), Amount of Omega-3 Fat: 1.5 grams
• Bluefish: 3 ounces (100 grams), Amount of Omega-3 Fat: 1.2 grams
• Halibut: 3 ounces (100 grams), Amount of Omega-3 Fat: 0.9 grams
• Striped Bass: 3 ounces (100 grams), Amount of Omega-3 Fat: 0.8 grams
• Sea Bass (mixed species): 3 ounces (100 grams), Amount of Omega-3 Fat: 0.65 grams
• Tuna, white meat canned: 3 ounces drained, Amount of Omega-3 Fat: 0.5 grams

I also said that these additional FIVE years of life could be “HAPPY.”

This is because a diet that is high in omega-3 fatty acids (more fish as above) is typically part of the “Mediterranean Diet” I have previously discussed. This delicious diet has been shown to reduce the risk of depression and better heart function, and longer life. It features polyphenol-rich extra virgin olive oil as the central dietary fat. It focuses on vegetables, fruits, olives, nuts, seeds, and whole grains. It includes modest amounts of cold-water fish and red wine and provides little or no red meat, sweets, dairy products, or processed foods.

Be sure to add lots of color to your plate – like a rainbow. A recent study shows that people who eat a ‘colorful” diet high in flavonoids like from strawberries, blueberries, oranges, peppers, and apples have a 20% lower risk of cognitive decline (brain and thinking functions).

We can be masters of our health. Food is powerful medicine. You can make good choices for yourself and your family.