12/19/2023 0 Comments Omega 6 fatty acidsThese five commonly-available foods are among the top sources of omega-3 ALA: Food Intakes of ALA between 1g/day and 2.5g/day wereįound to be best for the prevention of heart disease mortality.Ī 30g handful of walnuts (around ¼ of a cup, or 10 whole walnuts) contains 1.9g of omega-3 ALA.Intakes of ALA of 1g/day and higher are safe,. Intake (AI) for ALA at 1.3g/day and 0.8g/day for men and women (19+ years), Reference Values for Australia and New Zealand have set an adequate Three randomised controlled trials (AlphaOmega trial, PREDIMED, and Lyon Diet Heart Study) all showed benefits of diets high in ALA on cardiovascular-related outcomes (6). This includes ALA’s anti-coagulant and anti-inflammatory properties, and cholesterol, triglyceride and blood pressure lowering effects (2,6).ĭid you know? Meta-analyses of observational studies show that increasing dietary ALA is associated with a 10% lower risk of cardiovascular disease. The researchers suggest ALA may have a unique role in heart health benefits, in addition to being a precursor to the beneficial EPA and DHA fatty acids.
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