According to the Linus Pauling Institute Micronutrient Information Center, choosing essential fatty acids instead of saturated fatty acids can improve your health. The essential fatty acids are omega-3 fats and omega-6 fats. Most Americans get plenty of omega-6 fats, but may benefit from increasing intake of omega-3 fats from sources such as flaxseed, nuts and fish.
Ground Flaxseed
According to MayoClinic.com, eating flaxseed may help lower your cholesterol levels and your risk for heart disease. It also has dietary fiber, and may help you avoid or treat constipation. Flaxseed is a vegetarian source of the omega-3 essential fatty acid alpha-linolenic acid. The adequate intake for ALA for adults on a 2,000-calorie diet is between 1.1 and 1.6 g per day, and a tablespoon of ground flaxseed has 1.6 g ALA. MayoClinic.com suggests choosing ground flaxseed because your body may be able to absorb it better than whole seeds. Some ways to use flaxseed are in baking recipes such as cookies or muffins, as a cereal or sandwich topping or mixed with your yogurt.
Nuts
The Linus Pauling Institute Micronutrient Information Center states that nuts may be heart healthy because of their essential fatty acids and other nutrients. Nuts may lower bad LDL cholesterol, and people who eat nuts may have a lower risk for cardiovascular disease and diabetes. Almonds, peanuts, Brazil nuts and hazelnuts all provide at least 2 g dietary fiber per 1 oz. serving. Walnuts are high in the omega-3 fat alpha-linolenic acid, and according to the Harvard School of Public Health, nuts also provide omega-6 polyunsaturated fatty acids. This type of fat is essential in the diet, but most Americans already get sufficient amounts of this type of fat, which is also in soybean, corn and other vegetable oils in addition to nuts. An ounce of English walnuts has about 2.6 g ALA, and 1 oz. of pecans has about 6.4 g linoleic acid, an essential omega-6 fatty acid.
Fatty Fish
Although your body can convert alpha-linolenic acid into docosohexaenoic acid (DHA) and eicosopentaneoic acid (EPA), the Harvard School of Public Health notes that getting additional DHA and EPA from your diet can have health benefits. They may lower the risk for cardiovascular disease and stroke by lowering blood pressure and lowering levels of triglycerides and bad LDL cholesterol in the blood. Good sources of EPA and DHA are fish oil and fatty fish such as salmon, mackerel and tuna. The Linus Pauling Institute Micronutrient Information Center states that a 3oz. serving of herring has nearly 2 g DHA and EPA. There is no minimum amount of DHA or EPA that you need to avoid deficiency symptoms, but eating fish twice a week may be an appropriate balance for improving your heart health while minimizing your risk for exposure to mercury in contaminated fish.
References
- Harvard School of Public Health: The Nutrition Source: Omega-3 Fatty Acids: An Essential Contribution
- MayoClinic.com: Ground Flaxseed: Better Than Whole?
- Linus Pauling Institute Micronutrient Information Center: Essential Fatty Acids
- Linus Pauling Institute Micronutrient Information Center: Nuts
- Harvard School of Public Health: The Nutrition Source: Fish: Friend Or Foe?
Member Comments