Consuming healthy fats over saturated and trans fat is more important than reducing the total amount of fat you consume, according to Sabrina Candelaria of the University of Miami Health System. Omega-3 fatty acids are included in the healthy fat group since they are made up of mono and polyunsaturated fats. These fatty acids are easy to include in your diet without consuming fish, especially through oils.
Omega-3
Omega-3 fatty acids are essential polyunsaturated oils that your body needs but cannot make on its own. There are three different types of omega-3 fatty acids: ALA, DHA and EPA. DHA and EPA are only found in fish and they are the ones with many known health benefits such as lowering LDL, or "bad" cholesterol. ALA has positive health claims, although research does not back these claims up as well as it does for the fish types, according to MayoClinic.com. ALA can turn into the other types in your body, but you need more of it than the types in fish. To get ALA omega-3 in your body, you can add a number of oils to your diet, including flaxseed, canola, olive and soybean oils. Walnuts are the other source of ALA omega-3 fatty acids.
Omega-6
Omega-6 fatty acids are essential polyunsaturated oils like omega-3 acids. However, the American diet generally contains 14 to 25 times more omega-6 fatty acids than it does omega-3 fatty acids, according to the University of Maryland Medical Center (UMMC). UMMC explains that more balance is needed between these two oils, although the American Heart Association explains that research does not confirm that too much omega-6 is a negative. Omega-6 fatty acids are found in peanuts, almonds, hazelnuts, sunflower seeds and the oils made from the previous list of ingredients. It is also in soybean, corn and safflower oils, pumpkin seeds, meat, eggs and dairy, according to Candelaria.
Omega-9
Although omega-9 fatty acids are non-essential monounsaturated fats that your body can make itself, it is beneficial to obtain some through your diet as well, according to Candelaria. Omega-9 fatty acids can improve your cholesterol and blood sugar levels. You can obtain omega-9 fatty acids through canola, peanut, olive and sunflower oils. The American Heart Association says that this group of fatty acids also includes man-made oleic oils that can withstand frying at high temperatures for long periods of time.
References
- University of Miami Health System: Omega 3-6-9 - What Does It All Add Up To?
- MayoClinic.com: Omega-3 fatty acids, fish oil, alpha-linolenic acid
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Omega-6 Fatty Acids -- Make Them a Part of Heart-Healthy Eating
- American Heart Association: Glossary for Restaurant Operations
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