All fats are not created equal: Some are good (unsaturated), some are bad (saturated), and some are really terrible (trans fats). Among the good fats are omega-3 fatty acids, which offer a number of health benefits, including helping to lower your risk of heart disease and stroke.
What Are Omega-3 Fatty Acids?
Omega-3s are called essential fatty acids because they are required by the body
for good health and must be obtained through food and/or supplements (the body
can’t make them on its own). There are three types of omega-3s, each essential
for optimal health. Two of them, eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA), are found mainly in cold-water fish, such as
herring, sardines and salmon. EPA and DHA are extremely effective at reducing
inflammation and preventing the formation of blood clots, thus reducing the
risk of stroke and heart attack. The third kind, alpha-linolenic acid (ALA), is
found in plant sources such as flaxseed, chia seed, walnuts, and dark leafy
greens. Once ingested, ALA is converted to EPA and DHA, the types most readily
used by the body.
Foods and Omega-3s
The best and most natural way to increase your intake of omega-3s is to eat
more oily fish (at least two servings per week) and dark leafy greens, and to
add ground flaxseed, chia seed, and walnuts to your diet in moderation. The
American Heart Association recommends getting 1 gram daily of EPA and DHA,
preferably from oily fish, although it says that an omega-3 fatty acid
supplement could be considered in consultation with your physician. Dr.
Agatston agrees with these recommendations. For people with markedly elevated
triglycerides (bad blood fats), higher doses of prescription fish oils can be
quite effective when used under a doctor’s care.
A Word of Caution
Be advised that people with certain medical conditions, such as those taking
anticoagulants, those with bleeding disorders, or those with uncontrolled
hypertension, should always consult with their physician before taking fish-oil
supplements. Also note that certain fish, including swordfish, king mackerel,
albacore tuna, and tilefish, can contain high levels of mercury. Women who are
pregnant or who may become pregnant, nursing mothers, and
children should avoid fish high in mercury.
