Fishing for Omega-3s

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Omega-3s are healthy fats (part of the polyunsaturated family of fats) that are found mainly in fish and some plant sources. Why have they become so popular? Because our bodies love the health benefits they provide. There are two omega-3 fats called EPA and DHA that are good for your heart and help your blood vessels stay elastic which in turn helps your blood move through your body more easily. This means you have less chance of having high blood pressure and blood clots which are tied to stroke.

Omega-3 fats also fight inflammation. You might be thinking…like when I get a cut? Same idea but I’m talking about internal inflammation that is tied to disease. Scientists think that chronic inflammation in the body is part of what causes arteries to harden, heart problems and possibly affects rheumatoid arthritis. Plus new research is looking at how omega-3s affect mental and visual function as well so we’ll see what comes out the research pipeline.

Commonly used in processed foods, omega-6s are fats (also part of the polyunsaturated fat family) found in veggie oils such as cottonseed, safflower and corn oils. Omega-6s kick inflammation in the body up a notch while the omega-3s do just the opposite…help reduce it. Nutrition researchers think that our diets have tilted in favor of omega 6s and needs to be restored to a better balance. By the way, your body does NOT make omega-3s so it’s important that you get them from food.

Fish is the best source of omega-3s. Current research suggests that you eat 1-2 servings per week (a serving being about 3-4 ounces) especially fatty fish such as salmon, sardines, mackerel or light tuna. You might be saying to me…what about the mercury in fish? The PCBs? Because the research on the benefit to the heart is so strong, the current recommendation is that the health benefits of eating fish outweigh the potential contamination with mercury or PCBs. There’s a caveat here though…if you are pregnant or planning to get pregnant, breast feeding or if you have children under 12, you should only consume up to 2 servings a week (3 ounce portions) of fish and be sure to avoid large, predatory fish with higher mercury levels such as swordfish, tilefish or king mackerel. But overall, for everyone, you should not be scared of eating seafood…just be smart about it.

Have you heard that you can also find these omega-3 fats in plant foods? Plant sources contain what’s called ALA, another omega-3 fat. What happens in your body is that this ALA converts to EPA and DHA….perhaps only about a 10% conversion so fish is the best source with plants sources taking second place. Sources of ALAs are ground flaxseed, walnuts and canola oil.

Omega-3 fats are good for your heart and body…so aim to eat fish a couple of times per week and if you don’t eat fish or even if you do, add some walnuts, ground flaxseed and canola oil to your regular diet.