What are omega-3 fatty acids?

According to the American Dietetic Association, omega-3 fatty acids are an important type of poly-unsaturated fat. Three types of omega-3 fatty acids are found in foods and used by the body - DHA, EPA and ALA. It is the EPA and DHA that are associated with heart health. The body converts ALA to the fatty acids EPA and DHA, but in smaller amounts and at a much slower rate.

Evidence suggests that omega-3 fatty acids in the form of DHA and EPA help maintain a healthy heart and may help reduce the risk of coronary heart disease. In addition, these heart-healthy fats are needed for proper brain development in infants. DHA foods are especially important during pregnancy and breastfeeding.

Generally, it's recommended that most people eat at least two servings of fish, especially fatty fish, per week. For individuals who cannot meet this recommendation through foods, or in other specific cases, it may be appropriate for a health care provider to recommend a fish oil supplement.

Fatty fish have the highest levels, but all fish contribute some omega-3. Choose: Salmon, Sardines, mackerel, bluefish, herring, mullet, tuna, sable fish, lake trout, rainbow trout, anchovies, mussels, halibut and white fish.

Certain types of fish like tilefish, swordfish, king mackerel, albacore tuna and shark have elevated levels of mercury and other contaminants. They should be eaten less often and avoided by children and women who are pregnant or breastfeeding.

While fish continues to be the best and richest source of omega-3 fatty acids, there are several plant-based forms that can have some benefit by containing ALA. If you absolutely can't or won't eat fish, try ground flaxseed, walnuts, pecans, other nuts, canola oil, soybean oil, flaxseed oil, walnut oil, and food products with added omega-3s (yogurt, granola bars and some juices).

You may notice information about omega-3 fatty acids on food labels, as more food companies are adding omega-3s to their products. Some of these foods include: certain eggs, peanut butter, buttery spreads, popcorn and mayonnaise. Read nutrition labels carefully. Many fortified products contain very little omega-3 fatty acids and some may contain ALA, which your body cannot use as efficiently as the marine types, EPA and DHA.

To add more omega-3 fatty acids to your diet, here are some examples: Add chopped walnuts and grilled salmon to a salad; select or prepare your favorite seafood on the grill; substitute fish in one of your favorite chicken recipes; try a small handful of walnuts as a snack; sprinkle ground flaxseed on your cereal, yogurt or salad; prepare a tuna fish sandwich for lunch; or spread a trans-fat free margarine with added omega-3 on whole wheat toast.

For more information or to contact Elise, call 385-6143 or email KlopfensteinE@HCHC.org.