All fats are not created equal. Some are good (unsaturated), some are bad (saturated), and some are really terrible (trans fats). Among the good are omega-3 fatty acids, which offer a slew of health benefits and can 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 and must be obtained through food and supplements (the body can’t make them on its own). There are three types of omega-3s, each essential for optimal health. Two kinds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found mainly in cold-water fish such as tuna 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 disease. The third kind, alpha-linolenic acid (ALA), is found in plant sources such as flaxseed, canola oil, and dark, leafy greens. ALA has been shown to help lower the "bad" LDL cholesterol, and an ALA-rich diet may lower the risk of a heart attack.
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 and canola oil to your diet. Dr. Agatston also recommends taking a fish-oil supplement containing one to two grams of EPA plus DHA per day. People with high triglycerides may need more — at least four grams daily from a prescription fish-oil supplement (discuss with your doctor).
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 consult with their physician before taking fish-oil supplements. Also note that certain fish, including swordfish, king mackerel, and tilefish, contain high levels of mercury. Women who are pregnant or may become pregnant, nursing mothers, and children should avoid fish high in mercury.
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