Eating a diet generally low in fat is a good approach to maintain your overall health. However, one class of fats, called omega-3 fatty acids, may actually improve your health by keeping your blood cholesterol low while boosting your immune system and suppressing inflammation. Two good sources of beneficial omega-3 fatty acids are fish oil and flaxseed oil. You may consume both fats without any health risk, providing you aim for a total dose of omega-3 fatty acids that is safe. Discuss both fish oil and flaxseed oil with your doctor before consuming them regularly.
Fish Oil
Certain types of cold water, fatty fish such as salmon, mackerel and tuna contain omega-3 fatty acids, which your body is unable to make and must obtain from food. These polyunsaturated fats help lower blood levels of triglycerides, an unhealthy form of fat, while raising levels of high-density lipoprotein, or HDL, often called "good" cholesterol. Overall, this lessens your risk for heart disease. Fish oil may also help lower your blood pressure, protecting you from stroke. It may also suppress inflammation that can have a role in several diseases, including asthma, rheumatoid arthritis and other autoimmune diseases.
Flaxseed Oil
When seeds of the flax plant, or Linum usutatissumum, are ground, they produce an oil that contains a fatty acid called alpha-linoleic acid, or ALA. When you consume flaxseed oil, your body converts ALA into the same omega-3 fatty acids found in fish oil. Flaxseed oil has many of the same benefits as fish oil, including raising your blood level of HDL and lowering triglycerides. It also is anti-inflammatory, helping suppress immune responses that might lead to autoimmune diseases.
Some Evidence
A number of studies have examined the potential for omega-3 fatty acids from fish or flaxseed oil to improve health of human subjects. In one of these, published in the "International Journal of Obesity" in 2008, fish oil effectively lowered blood triglyceride levels in young adults. Another study published in the " American Journal of Clinical Nutrition" in 2000 reviewed the use of omega-3 fatty acids and concluded that consuming them helps suppress incidence of autoimmune diseases such as ulcerative colitis and Crohn's disease.
Recommendations
Both fish oil and flaxseed oil are generally available from health food stores in capsules. According to the University of Maryland Medical Center, 7.2 g of flaxseed is equivalent to 1 g of fish oil. Use these equivalents to choose a total combined dose of fish and flaxseed oils that does not exceed 3 g of omega-3 fatty acids daily, the recommended maximum dose according to the Mayo Clinic. Both oils are considered safe but may interact with certain medications, including blood thinners and cholesterol-lowering drugs. Consult your doctor to develop the best regimen for your situation.
References
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-Linoleic Acid
- "American Journal of Clinical Nutrition"; Polyunsaturated Fatty Acids and Inflammatory Bowel Disease; A. Belluzzi et al.; January 2000
- Memorial Sloan-Kettering Cancer Center: Omega-3
- University of Maryland Medical Center: Flaxseed Oil
- University of Maryland Medical Center: Omega-3 Fatty Acids
- International Journal of Obesity: Inclusion of Fish or Fish Oil in Weight-Loss Diets for Young Adults: Effects on Blood Lipids; I. Gunnarsdottir et al.; July 2008
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