We Know Omega 3 Fatty Acids Are Heart Healthy... But What Are The Facts?

To begin with, there are three major types of omega 3 fatty acids that are ingested in foods and used by the body:

• Alpha-Linolenic Acid (ALA)
• Eicosapentaenoic Acid (EPA)
• Docosahexaenoic acid (DHA)

Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis.

The American Heart Association recommends consumption of:

• Two servings of fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) per week for persons with no history of coronary heart disease.
• At least one serving of fish daily for those with known coronary heart disease

Approximately 1g per day of Eicosapentaenoic acid plus Docosahexaenoic acid is recommended for cardio-protection. [Higher dosages of omega-3 fatty acids are required to reduce elevated triglyceride levels (2 to 4 g per day)]

AHA also recommends eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA). The extent of this modification is modest and controversial, however. More studies are needed to show a cause-and-effect relationship between alpha-linolenic acid and heart disease.

In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules (Please consult your health care provider before doing so). But the supplements should be made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium. Different types of fish contain variable amounts of omega-3 fatty acids, and different types of nuts or oil contain variable amounts of a-linolenic acid. Fish oils contain approximately 9 calories per gram of oil.

The question that arises now is, what about individuals who consume even more servings of Fish? The answer is. the clinical significance of elevations in LDL cholesterol resulting from high-dose fish oil therapy remains unclear. Another aspect of significance is to maintain an appropriate balance of omega-3 and omega-6 in the diet. A healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids.

In a nut-shell, one of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids).

Look forward to input from those who can contribute further information on Omega 3's and Omega 6's.