While it does have a slight amount of saturated fats, catfish also provides a good amount of healthy lipids in a single portion. Plus, fish is also known to contain omega-3 fatty acids, which help Research studies have shown that heart-healthy polyunsaturated fats (including omega-3 fatty acids DHA and EPA) can help reduce the rate of incidence and death from cardiovascular disease. Many studies also have shown that fish oil supplements can help lower triglycerides without raising other types of cholesterol. A number of foods, including most fish, are good sources of omega-3 fatty acids and may offer superior benefits to supplements. Fatty fish such as tuna and mackerel are highest in omega-3s. Guidelines from the World Health Organization (WHO) recommend that pregnant and nursing women consume an average of 300 mg per day or more of DHA, either by eating fish or taking an omega-3 supplement. Other studies have suggested that 600 mg of DHA daily might be an appropriate dose for pregnant and nursing women. Flaxseed oil contains a third, plant-based omega-3, alpha-linolenic acid (ALA). Other foods (especially walnuts) and oils (canola and soybean, for example) contain ALA. But at about 7 grams per tablespoon, flaxseed oil is by far the richest source. The main problem with ALA is that to have the good effects attributed to omega-3s, it must be A Look at Krill Oil’s Benefits. Similar to fish oil, krill oil may help reduce inflammation and is a good source of omega-3 fatty acids. Eaten by whales and penguins, krill is a small crustacean Omega-3 fatty acids have been shown to reduce the risk of heart disease. They help lower triglyceride levels, reduce blood pressure, and decrease the formation of blood clots. By including fish sauce in your meals, you can contribute to a heart-healthy diet and support cardiovascular well-being. 2. Brain Function. The terms omega-3 and omega-6 don't signify anything mystical. Instead, they describe the position of the first carbon-carbon double bond in the fat's backbone. This influences the shape of a fat molecule which, in turn, affects its function in the body. The benefits of omega-3 fats from fatty fish and likely from plant sources like flaxseeds There are three types of omega-3s: Alpha-linolenic acid (ALA), often found in plant sources like canola oil, flaxseed and walnuts. Docosahexaenoic acid (DHA), found in fish and fish oil While whiting aren’t a good choice for the two servings of omega-3s suggested by doctors, it does provide other benefits. Whiting’s low overall fat content means that the fish isn’t high in unhealthy saturated fat. If you are watching your calories, whiting may make a more desirable choice than oily fish. Providing 24 g protein, whiting 6xvkQO.