The Truth About Omega-3, the Good Fat

Omega-3: The Good Fat

Doctors may tell you to cut the fat, but not all fats are unhealthy. Omega-3 fatty acids may have far-reaching health benefits. Studies suggest they help lower the risk of heart disease, the nation’s top killer. They may also protect against symptoms of depression, dementia, cancer, and arthritis. Omega-3s are found in salmon, nuts, leafy greens, and more – but the health benefits can differ greatly from one source to another.

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The Omega-3 Alphabet

Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, appear to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body converts a small amount of ALA into EPA and DHA, and ALA also has some health benefits of its own.

How Omega-3 Fights Disease

Omega-3 fatty acids are believed to help fight disease by reducing inflammation in the blood vessels, joints, and elsewhere in the body. They also decrease the risk for an abnormal heart rhythm, reduce levels of unhealthy fats in the bloodstream, and slow the rate of plaque build-up in the blood vessels. Our bodies can’t make omega-3s, so we must get them from our diet.

 Omega-3 and Heart Deaths

If you’ve had a previous heart attack, omega-3 fatty acids may help lower the risk of death from heart disease. Studies show a reduction in heart attacks and sudden death among heart attack survivors who boost their levels of omega-3s. This includes people who take fish oil supplements and those who regularly eat fatty fish, such as salmon or lake trout.

Omega-3 and High Blood Pressure

There’s strong evidence that omega-3s lower blood pressure. The effect is small, though. If you have high blood pressure, eating fish could be helpful along with other dietary changes and medications, as recommended by your doctor. One strategy is to replace red meat with fish during some meals. But it’s best to avoid salty fish, such as smoked salmon.

Omega-3 and ADHD

Some studies suggest omega-3 supplements may ease the symptoms of attention deficit hyperactivity disorder (ADHD). We know omega-3 fatty acids are important in brain development and function. Although evidence isn’t conclusive and a diet supplement can’t offer a cure-all for ADHD, omega-3s may provide some added benefits to traditional treatment.

Omega-3: Catch of the Day

The best source of omega-3 fatty acids is fish, though some varieties deliver a higher dose than others. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. The American Heart Association recommends at least two servings a week of fish, which is 3.5 ounces of cooked fish or ¾ cup of flaked fish.

Omega-3 and Tuna

Tuna is an old-school staple in many people's pantries that can be a good source of omega-3. Albacore tuna (often labeled "white") has more omega-3 than canned light tuna, but it also has a higher concentration of mercury contamination. The amount of omega-3 in a fresh tuna steak varies, depending on the species.

Omega-3 for Vegetarians

If you don’t eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that is commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, and spinach – or products fortified with omega-3s.