Order up on omega-3s
February is American Heart Month, which means that now is a great time to reflect on heart health. Omega-3 fats in particular are well known for their heart healthy benefits.
The omega fats are a class of long chain unsaturated fatty acids, which basically means that they contain one or more double bonds.
Omega-3 and omega-6 fats are essential to the body’s functioning, but are not synthesized by humans and must be obtained by diet.
Omega-3 and omega-6 fats counteract each other in the body; while omega-6 fats promote inflammation and vascular constriction, omega-3 fats help fight inflammation and influence blood cell aggregation and vascular dilation.
Both of these fats should ideally remain balanced for optimal health; however, most Americans get far too many omega-6s and not enough omega-3s.
Omega-6 fats are naturally occurring in many foods, especially meat, eggs, and dairy products, and most Americans are not deficient in this fatty acid. Omega-6 fats are also abundant in certain vegetable oils including soybean, corn, and safflower oils.
Corn and soybean oils are commonly added to process foods and packaged baked goods. Although they are important, an excess of omega-6s and inadequate omega-3s can cause imbalance and influence heart disease risk.
Omega-3 fats are essential for heart health as they can help reverse damage to the arteries, lower blood pressure, and promote healthy cholesterol levels.
Omega-3s are also important nutrients for the brain and have shown promise for conditions such as depression and Alzheimer’s Disease. Omega-3 fats are found in their most highly absorbable form (fatty acids EPA and DHA) in fish such as tuna, halibut, trout, and salmon, and population studies have demonstrated that regular fish consumption is associated with lower risk of heart disease and stroke.
At least two servings of fish per week is recommended. If you are not a fish lover, omega-3 fats can also be found in plant-based sources including walnuts, flaxseeds, chia seeds, hemp seeds, and algae-based products, although these forms are not as easily absorbed.
In addition, animal products produced from grass-fed animals contain higher amounts of omega-3s than their grain-fed counterparts.
Taking fish oil supplements that contain EPA and DHA is also an option, but they may interact with blood thinning medications such as warfarin and aspirin, so be sure to talk to your doctor before starting a fish oil supplement if you are taking any of those.
Taking other blood thinning supplements including garlic, ginger, Vitamin E, and gingko biloba may have an additive effect if taken with fish oil, so exercise caution with those combinations.
To boost omega-3 intake, try a tuna fish sandwich, flaxseed oil drizzled on salad, a handful of walnuts, or adding chia seeds to your morning smoothie. Your heart will thank you for it!
Natalie Colla, RDN, LDN is a graduate of the University of Idaho Coordinated Program in Dietetics, Registered Dietitian, and diabetes instructor with Panhandle Health District.