Omega-3 fatty acids provide a wealth of benefits over other types of fat. The Mayo Clinic indicates that certain foods high in omega-3 fatty acids can reduce blood pressure, lower levels of low-density lipoprotein (LDL), or "bad" cholesterol, decrease triglycerides, reduce inflammation because of arthritis and improve learning in children. With all of these incentives, it is important to increase your intake levels wherever possible.
Omega-3 Fatty Fish
Not all fish contain omega-3 fatty acids. And fatty fish, such as tilapia and catfish, contain omega-6 fatty acids, which can contribute to heart disease. Concentrate on salmon, herring, mackerel, trout and tuna, which provide a healthy dose of omega-3s if cooked from raw meat instead of from canned sources, which lose nutrients during processing. The American Heart Association recommends 3.5 oz. of fish at least twice a week to receive a significant dosage for beneficial results. However, the Food and Drug Administration warns against overconsumption of fish for pregnant women and small children because of mercury poisoning, even though concentrations are generally too small to trigger any negative impact.
Walnuts
According to a study published in the April 2009 issue of "The American Journal of Clinical Nutrition," researchers found that walnuts---a nutrient-dense source of omega-3 fatty acids (2.6g per ounce)---improve "bad" cholesterol levels better than omega-3 fatty fish. In the experiment, participants were assigned to a control group of no walnuts or fish, a walnut group or a fish group. After four weeks, cholesterol levels were compared, and walnuts provided the greatest reduction in overall cholesterol and LDL cholesterol compared with the other groups. Fish, however, did boost high-density lipoprotein levels and lower triglyceride, or very low-density lipoprotein, concentrations better than both groups. To increase walnuts in your diet, consider adding them to salads or bringing a small-portioned bag to work for snacking. At the same time, keep in mind that raw, lightly salted walnuts are the healthiest for you.
Flaxseed Oil
Flaxseed oil contains 6.4g of omega-3 fatty acids per ounce. Although research differs on the effects of these omega-3 fatty acids over the benefits of omega-3 fatty fish, the general consensus, according to the journal of "Applied Physiology, Nutrition and Metabolism" is that the fiber in flaxseed oil reduces overall cholesterol and LDL levels while the omega-3 alpha-linolenic acid (ALA) reduces the likelihood of atherosclerosis---the thickening of the arteries because of cholesterol plaque buildup. Furthermore, ALA may lessen inflammation by improving vascular relaxation responses. To improve your intake, consume cereals and other products made from flaxseed.
References
- Mayo Clinic: Omega-3 in Fish
- "The American Journal of Clinical Nutrition"; Walnuts and Fatty Fish Influence Different Serum Lipid Fractions in Normal to Mildly Hyperlipidemic Individuals: a Randomized Controlled Study; S. Rajaram, E.H. Haddad, A. Mejia and J. Sabaté; April 2009
- "Applied Physiology, Nutrition and Metabolism"; Experimental and Clinical Research Findings on the Cardiovascular Benefits of Consuming Flaxseed; C.M. Bassett, D. Rodriguez-Leyva and G.N. Pierce; October 2009
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