What You Need To Know About Omega-3s

Why They're a Good Fat
Not all fats are unhealthy. Omega-3 fatty acids are

one of the "good" types of fat. They may help
lower the risk of heart disease, depression,
dementia, and arthritis. Your body can't make
them. You have to eat them or take supplements.
Know the 3 Types of Omega-3s
Omega-3 fatty acids come in more than one form.
The types found in fish, called DHA and EPA,
seem to have the strongest health benefits.
Another form known as ALA is found in vegetable
oils, flaxseed, walnuts, and dark leafy vegetables
such as spinach. The body can change a small
amount of ALA into EPA and DHA, but not very
well.
How Omega-3s Fight Disease
Omega-3 fatty acids help your heart in several
ways. They curb inflammation in the blood vessels
(and the rest of your body). At high doses they
also make abnormal heart rhythms less likely and
lower your level of blood fats called triglycerides.
Finally, they can slow plaque buildup inside the
blood vessels.
Slideshow Link: http://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits?ecd=wnl_wmh_080614&ctr=wnl-wmh-
080614_nsl-ld-stry&mb=NpRar9mMHrcX2a%2fnggF0H%40HnVev1imbCVnTfdF26AUQ%3d
What You Need to Know About Omega-3s
Page 1 of 8 Omega-3 Slideshow: Benefits of Fish Oil, Salmon, Walnuts, & More
8/6/2014 http://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits?ecd=wnl...
If You Have Heart Disease
The American Heart Association recommends 1
gram a day of EPA plus DHA for people with heart
disease. Eating oily fish is best, but your doctor
might recommend a fish oil capsule. If you've had
a heart attack, a prescription dose of omega-3s
may help protect your heart. Some studies show
fewer heart attacks and fewer heart disease
deaths among heart attack survivors who boosted
their levels of omega-3.
Helping Your Heart's Rhythm
Omega-3s seem to have a stabilizing effect on the
heart. They can lower heart rate and help prevent
arrhythmias (abnormal heart rhythms). Several
common sources of omega-3s are fish, walnuts,
broccoli, and edamame (green soybeans that are
often steamed and served in the pod).
Cutting Triglycerides
Omega-3s DHA and EPA can lower your
triglycerides, a blood fat thats linked to heart
disease. Talk with your doctor before taking
omega-3 supplements, because some types can
make your "bad" cholesterol worse. You can also
bring down triglyceride levels by exercising,
drinking less alcohol, and cutting back on sweets
and processed carbs like white bread and white
rice.
Lowering High Blood Pressure
Omega-3s can help lower blood pressure, a bit.
One plan is to replace red meat with fish during
some meals. Avoid salty fish, such as smoked
salmon. If you have high blood pressure, limiting
salt is probably one of the things your doctor has
recommended.
Do They Help Prevent Stroke?
Omega-3 foods and supplements curb plaque
buildup inside blood vessels, helping with blood
flow. So they may help prevent stroke caused by
clots or a blocked artery. But at high doses,
omega-3 supplements might make bleeding-
related stroke more likely; so check with your
doctor.
Useful for Rheumatoid Arthritis
Studies suggest omega-3s can curb joint pain and
stiffness in people with rheumatoid arthritis. A diet
high in omega-3s may also boost the effectiveness
of anti-inflammatory drugs.
Depression and Brain Benefits?
Depression is rarer in countries where people eat
a lot of omega-3s in their typical diet. But omega-
3s aren't a treatment for depression. If you're
depressed, talk with your doctor about what might
help you feel better.
May Help With ADHD
Some studies suggest omega-3 supplements may
ease the symptoms of ADHD. Omega-3 fatty acids
are important in brain development and function.
Omega-3s may provide some added benefits to
traditional treatment, but they don't replace other
treatment.
Research on Dementia
The jury is still out, but there's some evidence that
omega-3s may help protect against dementia and
age-related mental decline. In one study, older
people with a diet high in omega-3 fatty acids were
less likely to get Alzheimer's disease. More
research is needed to confirm the link.
Omega-3 and Children
Be wary of promises that omega-3s have "brain-
boosting" powers for children. The Federal Trade
Commission asked supplement companies to stop
that claim unless they can prove it scientifically.
The American Academy of Pediatrics does
recommend that kids eat fish, but cautions against
types that are high in mercury, such as shark,
swordfish, king mackerel, and tilefish.
Catch of the Day
The best source of omega-3 fatty acids DHA and
EPA is fish. Some varieties deliver a higher dose
than others. Top choices are salmon, mackerel,
herring, lake trout, sardines, anchovies, and tuna.
The American Heart Association recommends at
least two servings a week of fish. A serving is 3.5
ounces of cooked fish or 3/4 cup of flaked fish.
Try Tuna
Tuna can be a good source of omega-3. Albacore
tuna (often labeled "white") has more omega-3
than canned light tuna, but it also has a higher
concentration of mercury contamination. The
amount of omega-3 in a fresh tuna steak varies,
depending on the species.
Avoid Contaminated Fish
For most people, mercury in fish is not a health
concern. But the FDA has this advice for young
children and for women who plan on becoming
pregnant, are pregnant, or are nursing:
Limit albacore tuna to 6 ounces per week.
Limit fish lower in mercury to 12 ounces a
week.
Avoid shark, swordfish, king mackerel, and
tilefish.
Remove skin and fat before cooking fish.
Omega-3 Supplements
If you dont like fish, you can get omega-3 from
supplements. One gram per day is recommended
for people with heart disease, but ask your doctor
before starting. High doses can interfere with
some medicines or increase risk of bleeding. You
may notice a fishy taste and fish burps with some
supplements. Read the label to find the amounts
of EPA, DHA, or ALA you want.
Vegetarian Sources of Omega-3s
If you don't eat fish or fish oil, you can get a dose
of DHA from algae supplements. Algae that is
commercially grown is generally considered safe,
though blue-green algae in the wild can contain
toxins. Vegetarians also can get the ALA version
of omega-3 from foods such as canola oil,
flaxseed, walnuts, broccoli, and spinach -- or
products fortified with omega-3s.
Avoid the Omega-3 Hype
Many food products now boast that they have
added omega-3 to support various aspects of your
health. But be aware that the amount of omega-3
they contain may be minimal. They may contain
the ALA form of omega-3, which hasn't yet shown
the same health benefits as EPA and DHA. For a
measured dose of omega-3, taking fish oil
supplements may be more reliable.
Reviewed by Maryann Tomovich Jacobsen, MS, RD on May 09, 2014
Sources:
IMAGES PROVIDED BY:
1) Food Collection, Vladimir Godnik/fStop, Ingram Publishing, Siede Preis/White, iStock
2) Imagesource, Kristin Duvall/Botanica
3) David Mack/Photo Researchers Inc.
4) Gen Nishino/Riser
5) Getty, iStock
6) CNRI/Phototake
7) Steve Horrell/SPL
8) Flame/Corbis
9) Ken Tannenbaum/Age Fotostock
10) Thomas Northcut/Digital Vision
11) Joey Celis/Flickr
12) Workbook Stock
13) Wealan Pollard/OJO Images
14) iStock
15) FoodPix
16) Harry Taylor/Dorling Kindersley
17) Pascal Broze
18) Anna Williams/Food Pix
19) Smneedham/FoodPix
REFERENCES:
American Cancer Society.
American Heart Association.
Florida Department of Health.
Food and Drug Administration.
Center for Science in the Public Interest.
MacLean, C. Agency for Healthcare Research and Quality Evidence Report/Technology Assessment No. 113, February
2005.
Medscape Medical News.
National Center for Complementary and Alternative Medicine.
Natural Standard Research Collaboration.
American Academy of Pediatrics.
Peiying Yang, PhD, assistant professor, integrative medicine, University of Texas M.D. Anderson Cancer Center, Houston.
Ravi Dave, MD, director, UCLA Santa Monica Cardiology and Imaging; medical director, Cardiac Rehabilitation Program,
David Geffen School of Medicine, University of California Los Angeles.
Laurie Tansman, MS, CDN, RD, clinical nutrition coordinator, Mount Sinai Hospital, New York.
Lona Sandon, MEd, RD, assistant professor of nutrition, University of Texas Southwestern Medical Center, Dallas;
spokeswoman, Academy of Nutrition and Dietetics.
Lorenzo Cohen, MD, director, integrative medicine program, University of Texas M.D. Anderson Cancer Center, Houston.
Daan Kromhout, MPH, PhD, Wageningen University, Netherlands.
Emily White, PhD, epidemiology professor, Fred Hutchinson Cancer Research Center, Seattle.
Mariell Jessup, MD, president, American Heart Association; medical director, Penn Heart and Vascular Center, and .
associate chief, Clinical Affairs, Division of Cardiovascular Medicine, University of Pennsylvania.
Brasky, T. Cancer Epidemiology, Biomarkers & Prevention, July 19, 2010.
Carney, R. Journal of the American Medical Association, Oct. 21, 2009.
European Society of Cardiology Congress 2010, Stockholm, Aug. 28-Sept. 1, 2010.
Farzaneh-Far, R. Journal of the American Medical Association, Jan. 20, 2010.
Kromhout, D. New England Journal of Medicine, published online Aug. 29, 2010.
Richardson, A. International Review of Psychiatry, April 2006.
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Bloch, M. Molecular Psychiatry, Sept. 20, 2011.
Dacks, P. TheJournal of Nutrition, Health & Aging, March 2013.
This tool does not provide medical advice. See additional information:
2011 WebMD, LLC. All rights reserved.
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Why They're a Good Fat

Not all fats are unhealthy. Omega-3 fatty acids are

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