Finding the right balance of fats in your diet means getting enough of the good kind but not too many of the bad. It sounds complicated, but it's not really a juggling act, as long as you learn which foods provide healthy fats and make them staples in your eating plan. Omega-3 fatty acids get a lot of attention because of the benefits they provide for your heart and health. You can up your intake of these healthy fats by learning where they come from and which ones are most effective.
Fish Sources
Fatty fish varieties, such as lake trout, albacore tuna, herring, mackerel and salmon, are good sources of omega-3 fatty acids. Adults should consume 3.5 ounce servings of fish at least two times a week for heart health. The omega-3 fatty acids provided by fish are eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, which improve heart health in healthy individuals, as well as in those at risk for or diagnosed with cardiovascular disease. Other benefits include lower triglyceride levels and a positive effect on blood pressure.
Plant Sources
The omega-3 fatty acid in plants is called alpha-linolenic acid, or ALA, and is the shortest type of omega-3. Sources of ALA include olive oil, canola oil, flaxseed oil, mustard seed oil, soybeans and walnuts. Because your body only converts about 5 percent of plant-based omega-3 fatty acids to usable acids, the health benefits are less pronounced. However, plant sources of omega-3 fatty acids remain an important component in a heart healthy diet.
Supplements
Fish oil supplements can help you get enough omega-3 fatty acids, particularly if you need to lower your triglycerides. However, you should consult your doctor to make sure you choose the right dosage. The American Heart Association recommends a dosage of 2 to 4 g in supplement form for patients with high triglycerides, but only under a physician's care. Taking in too much omega-3 in supplement form can lead to excessive bleeding in some cases.
Considerations
You can also get omega-3 fatty acids from fortified foods, such as eggs, milk, margarine, juice, cereal pasta and bread. Although the plant-based omega-3 fatty acid, alpha-linolenic acid, has been suspect in increased risk for prostate cancer, researchers at the San Francisco Medical Center and the University of California in San Francisco found the risk to be modest. Consult with your doctor if you're concerned about increased risk for prostate cancer in connection with plant-based omega-3 consumption.
References
- American Heart Association: Fish and Omega-3 Fatty Acids
- American Heart Association: Fish 101
- Canadian Medical Association Journal; Fish Oil and Omega-3 Fatty Acids; David J.A. Jenkins PhD and Andrea R. Josse, MSc; 2008
- MayoClinic.com: Omega-3 in Fish: How Eating Fish Helps Your Heart
- University of Maryland Medical Center: Alpha-Linolenic Acid
- University of California San Francisco: Omega-3 Fatty Acids From Plants Are Unlikely Prostate Cancer Risk, Study Finds
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