O'Mazing Omega-3's

People are constantly being told by doctors and yes, dietitians, “Limit this food or avoid that food because they're bad for you.”  Well, I for one, would rather spend time focusing on the things we should be eating more of!  Have you heard of omega-3's and their health benefits?  In honor of American Heart Month, let's explore these healthy fats: what exactly are they and how can we eat more of them?

More and more research is supporting the important role that omega- 3's play in reducing the risk of heart disease including heart attack and stroke. In fact, the American Heart Association's Dietary Guidelines suggest that increasing our consumption of these fats can help prevent cardiovascular disease, specifically by lowering serum triglyceride and blood pressure levels.  Plain and simple, omega-3's are good for the heart!
Omega-3's are a type of essential polyunsaturated fat.  Essential means that the body needs them for basic functions, but cannot make them, and therefore must be consumed in the diet. There are three types of omega-3's:

1. ALA (alpha-linolenic acid)
2. DHA (docosahexaenoic acid)
3. EPA (eicosapentaenoic acid)

There are two main dietary sources of omega-3's: fish and seeds and nuts.  Fatty fish such as salmon, albacore tuna, mackerel and sardines contain high levels of EPA and DHA.  Walnuts, chia seeds and ground flaxseed are excellent sources of ALA.  ALA can also be obtained from canola, walnut, soybean and flaxseed oils.  Additionally, there are now many products being fortified with omega-3's such as eggs and yogurt.  And for those who don't care for fish or are vegetarian, there are always supplements available.

To reduce the risk of heart disease, the American Heart Association recommends consuming 2 serving of fatty fish (8 oz total) per week or 1 gram of omega-3's per day.  As a reference, 1 tablespoon of chia seeds or ground flaxseed has about 2 grams, 1 ounce of salmon has about 0.75 grams, and 1 teaspoon of canola oil has about 0.5 grams.
Unsure of how to add more omega-3's to your diet?  Try adding a handful of walnuts to your oatmeal or a tablespoon of ground flaxseed to your smoothie in the morning.  Replace two of your usual meat dinners with salmon or another fatty fish.  You could also make your own salad dressing using walnut oil!  Keep in mind that both flaxseed oil and walnut oil are heat sensitive and not meant to be
cooked with.

For more information on the benefits of omega-3's check out www.eatright.org or www.heart.org.

Healthfully Yours,

Meghan