Foods containing omega-3 fatty acids and avocados provide essential healthy fats that your body needs for a variety of important functions. Getting the fat in your diet from omega-3s and avocados can help support your heart health and reduce your risk of cardiovascular disease, which consuming saturated fats from animal-based foods cannot. If you're concerned about your fat intake or the types of fats that are good for your overall health, consult your doctor or a registered dietitian.
Identification
Omega-3 fatty acids belong to the group of "healthy" fats called polyunsaturated fat while avocados contain monounsaturated fat, MayoClinic.com says. Unlike saturated fats that are considered to be unhealthy fats, monounsaturated and polyunsaturated fats are alternatives that don't negatively affect your body. Saturated fats typically come from animal-derived foods like meats and dairy products, while polyunsaturated fats like omega-3s and monounsaturated fats come from plant and fish sources.
Types
You can get omega-3 fatty acids from food sources like cold-water fish, such as herring, salmon and mackerel, MayoClinic.com says. Flaxseeds and seed oils also contain omega-3s. Krill, algae, purslane, sardines, tuna and canola oil all contain various amounts of omega-3 fatty acids, notes the University of Maryland Medical Center. Soybeans, pumpkin seeds, walnuts and their respective oils have omega-3s as well. Additionally, the monounsaturated fat found in avocados can also be found in nuts, seeds and certain plant-derived oils, like olive, canola and peanut oils.
Function
Although saturated fats can increase your heart-disease risks and LDL or "bad cholesterol" levels, the monounsaturated fats in avocados and polyunsaturated fats like omega-3s can actually reduce your LDL cholesterol and lower your risk of heart disease, MayoClinic.com. Omega-3 fatty acids in particular may also reduce your blood pressure, help regulate your heartbeat and otherwise support heart health. Avocados also provide large amounts of soluble fiber, potassium, vitamin E and folate, according to the University of Pittsburgh Medical Center. Like monounsaturated fat, the fiber in avocados also works to reduce your cholesterol level, while vitamin E acts as an antioxidant and potassium supports healthy heart, nervous system and muscle function.
Amounts
Although the monounsaturated fat in avocados and polyunsaturated fat in omega-3 fatty acids are considered "healthy" fats, you should still consume them in moderation. Foods that are rich in healthy fats are also naturally high in calories. For example, a single serving of avocado, or about 2 tablespoons, has 55 calories and 5 grams of monounsaturated fat, says the University of Pittsburgh Medical Center. Your total daily fat intake, including both monounsaturated fat and polyunsaturated fat from omega-3s, shouldn't exceed 35 percent of your calories, MayoClinic.com notes. If you consume a diet that includes 2,000 calories per day, you should limit your fat intake to no more than about 78 grams of fat daily.
Potential
In addition to supporting heart health and preventing cardiovascular diseases, omega-3 fatty acids may also have some potential benefits in treating hypertension, diabetes, osteoporosis, rheumatoid arthritis, lupus, asthma, certain skin disorders, macular degeneration, inflammatory bowel disease and menstrual pain, says the University of Maryland Medical Center. Omega-3s could also help to reduce your risks for colon, prostate and breast cancers, as well as help treat psychological issues like depression, attention deficit/hyperactivity disorder, bipolar disorder and schizophrenia. No conclusive, widely-accepted medical research clearly supports the use of omega-3 fatty acids to treat or prevent any of these health problems, however.
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