Omega 3 Fatty Acids

Omega 3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive. We get the omega 3 fatty acids we need from the foods we eat.

Sources of Omega 3 fatty acids #

Fish are the best food source of omega-3 fatty acids. Some plants also contain omega-3 fatty acids.

Benefits of Omega 3 fatty acids #

Research shows that omega-3 fatty acids can improve your cardiovascular health. Most of this research involves EPA + DHA, but ALA can also help improve your health. Benefits of including omega-3 fatty acids in your diet include:

• Reduced risk of cardiovascular disease.

• Reduced risk of death if you have cardiovascular disease.

• Reduced risk of sudden cardiac death caused by an abnormal heart rhythm.

• Reduced risk of blood clots because omega-3 fatty acids help prevent blood platelets from clumping together.

• Keeping the lining of the arteries smooth and free of damage that can lead to thick, hard arteries. This helps keep plaque from forming in the arteries.

• Lowering triglyceride levels by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.

• Less inflammation - Atherosclerosis (hardening of the arteries) is thought to involve your body’s inflammatory response. Omega-3 fatty acids slow production of substances that are released during the inflammatory response.

Amount of Omega-3 Fatty Acids in Selected Fish and Seafood #

Mackerel #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 2.5–2.6 grams

Salmon (wild) #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 1.8 grams

Herring #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 1.3–2 grams

Tuna (Bluefin) #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 1.2 grams

Lake Trout #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 2 grams

Anchovy #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 1.4 grams

Tuna (Albacore) #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 1.5 grams

Lake White fish (freshwater) #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 1.5 grams

Bluefish #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 1.2 grams

Halibut #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 0.9 grams

Striped Bass #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 0.8 grams

Sea Bass (mixed species) #

Serving Size: 3 ounces (100 grams) Amount of Omega-3 Fat: 0.65 grams

Tuna, white meat canned #

Serving Size: 3 ounces drained Amount of Omega-3 Fat: 0.5 grams

Recommended dose of Omega 3 fatty acids #

• The American Heart Association recommends that patients who do not have a history of heart disease eat at least 2 servings of fish each week (a total of 6-8 ounces).

• This should include a variety of fish.

• Cold-water wild varieties of fish like mackerel, tuna, salmon, sardines and herring contain high amounts of omega-3 fatty acids.

• If you have heart disease, your healthcare professional may recommend that you have one gram of EPA +DHA every day.

• If you have trouble getting this amount through food alone, talk to your doctor about taking a fish oil supplement.