Some types of fat are healthier than others, and consuming them in moderation can be part of a total plan to reduce your risk of heart disease. One type of healthier fat is omega-3 fatty acids which are found in cold water fish, fish oil and flax seeds. However, there are different types of omega-3 fatty acids, so it is best to know the type and concentration found in flaxseed oil versus fish oil.
Omega-3 Fatty Acids
Omega-3 fatty acids fall under the category of polyunsaturated fats, which the body needs a certain amount of. Since your body does not make omega-3 fatty acids you must obtain them through your diet. The three main kinds of omega-3 fatty acids are eicosapentaenoic acid or EPA; docosahexaenoic acid or DHA; and alpha-linolenic acid or ALA. EPA and DHA are in cold water fish and fish oils. ALA is in soybean oil, canola oil, flaxseeds, flaxseed oil, walnuts, Brussels sprouts, kale, spinach and salad greens. The body can convert some of the ALA you eat into DHA and EPA, says the Harvard School of Public Health. However, more research is needed to know exactly how well the body converts the ALA.
Heart Disease
Consuming omega-3 fatty acids has been shown to lower blood pressure and reduce cholesterol levels, both of which can protect against heart disease. EPA and DHA can also help prevent blood clotting and reduce triglyceride levels. A general goal is to get 3 g of omega-3 fatty acids each day, which you can do by eating two servings of fatty fish each week or taking fish oil supplements. Fish oil supplements can vary widely in how much DHA and EPA they contain, so read the label carefully. For those who do not eat fish, consuming flaxseed oil will provide the body with ALA. While a diet rich in EPA and DHA is recommended, diets high in ALA have been shown to reduce the risk of a heart attack as well, reports the University of Maryland Medical Center. A general goal is to get 1 to 2 g of ALA per day. The best bet is to speak with your physician as to whether fish oil or flaxseed oil is best, because because both oils can increase the risk of bleeding, so you should only use them under medical supervision.
Arthritis
Omega-3 fatty acids also appear to help reduce inflammation, which may be helpful for those with rheumatoid arthritis. Since flaxseed oil only contains ALA, more research is needed to determine if enough ALA can be converted to EPA and DHA to help. Consuming fish oil which is rich in EPA and DHA cannot cure rheumatoid arthritis but it may reduce joint inflammation, stiffness and pain and allow you to cut back on the amount of anti-inflammatory medication you need, notes the Arthritis Foundation. While each case is different, a general goal is to consume approximately 2.6 g fish oil twice a day. However, if you are living with gout, talk to your physician first, as both fish and flaxseed oils contain purines.
Considerations
If you are considering using flaxseed oil or fish oil to prevent or manage disease, it is important to use them in combination with other healthy lifestyle behaviors. Whether or not you should take supplements and how much you should use depends on your personal overall health and risk for disease. The best bet is to eat a variety of foods and include fatty fish, fish oils, flaxseeds and flaxseed oil because they all contain different nutrients that the body needs. This is especially true if you are trying to increase your fiber intake, because fish, fish oil and flaxseed oil are not high in fiber, but ground flaxseed is, states the Cleveland Clinic.
References
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids: Frank Sacks, MD
- University of Maryland Medical Center: Alpha-Linolenic Acid
- Arthritis Foundation "Arthritis Today Magazine": Supplement Guide: Flaxseed
- Cleveland Clinic: Fish Oil Versus Flaxseed Oil; Melissa Ohlson, MS, RD, LD; 2010
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