Many scientific studies associate omega-3 fatty acids with a reduction in cardiovascular disease, according to the Linus Pauling Institute. For this reason, the American Heart Association recommends that adults try to include fish, especially oily fish, in their diets at least twice weekly. However, healthy omega-3 can also be obtained through several other dietary sources or supplements.
Definition
Omega-3 fatty acids are polyunsaturated fats that the body needs for normal growth, development and brain function. They're called essential fatty acids because the body can't synthesize them, so they must be obtained through diet. There are 11 different omega-3 fatty acids, but the three that reduce the risk of heart disease are eicosapentaenoic acid, docosahexaenoic acid and alpha-linolenic acid -- also known as EPA, DHA and ALA.
Significance
Omega-3 fatty acids lower the risk of heart disease by reducing inflammation, which in turn helps keep the heart and veins healthy. They also lower blood pressure and cholesterol levels, and slow down the development of plaque that contributes to atherosclerosis, according to the University of Maryland Medical Center.
Dietary Sources
Great sources of ALA include flaxseeds, flaxseed oil, walnuts, walnut oil and canola oil. Flaxseed oil offers 7.3 g per tablespoon, 1 oz. of walnuts contributes 2.6 g -- and flaxseeds, walnut oil and canola oil provide 1.3 to 1.6 g per tablespoon. The primary dietary source of EPA and DHA is oily fish. This includes fish such as salmon, sardines, oysters, rainbow trout and tuna, which supply 2 to 3.5 oz. of EPA and DHA. Canned light tuna has 12 oz. and Dungeness crab provides 9 oz., notes the Linus Pauling Institute. You can also find some brands of eggs that are enriched with omega-3 fatty acids.
Recommendations
The Institute of Medicine recommends that after the age of 14, men should consume 1.6 g per day of omega-3 fatty acids, while women should have 1.1 g a day. Women who are lactating should get 1.3 g per day and those who are pregnant should consume 1.4 g a day. The amount of omega-3 recommended for children ranges from 0.5 g a day for infants and 1.0 to 1.2 g per day for 9 to 13 year olds.
Precautions
The University of Maryland Medical Center warns that fish oil supplements should not be used in children unless directed by your health care provider. Some fish that are high in omega-3 fatty acids may also be high in mercury. For this reason, it is especially important for pregnant women and young children to obtain omega-3 from shrimp, canned light tuna, salmon, pollock and catfish -- while limiting their consumption of mackerel, shark, swordfish and tilefish, according to the Food and Drug Administration. You should not use omega-3 supplements if you take blood-thinning, diabetes or cholesterol-lowering medications, cyclosporine, topical steroids or nonsteroidal anti-inflammatory medications such as ibuprofen and naproxen.
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