Seeds, fish, or supplements? Getting your omega-3s
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Source: American Heart Association, Circulation, November 18, 2002. |
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*Editor's note: There are better oils.
See Udo Erasmus's book: Fats that Heal, Fats that Kill. We use extra virgin olive oil and Udo's Perfected Oil. |
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Dick's urologist recently advised him to eat fatty fish three times a week for prostate health. According to the January 2003 issue of Environmental Nutrition, the American Heart Association has announced new guidelines for omega-3 fatty acids, including advice on intake of both fish and fish oils. Omega-3 fats include plant-derived alpha-linolenic acid [ALA], called an "essential" fat because the body cannot make it, eicosapentaenic acid [EPA], and docosahexaenoic acid [DHA] found only in seafood.
Although the ideal intakes of omega-3s for the general public are unclear, the American Heart Association now acknowledges that there is evidence to suggest that omega-3 fats, especially those found in fish, provide heart-protective benefits. They help decrease abnormal heart rhythms, reduce triglycerides, and optimize blood pressure. One of the problems associated with eating fish, of course, is that fish tainted with mercury are very often the fish highest in omega-3s. The AHA assures middle-aged and older men and women-groups with a higher risk for developing heart disease-that the benefits of eating fish outweigh the risk for mercury poisoning. However, pregnant or nursing women, and children who are at low risk for heart disease should avoid eating shark, swordfish, king mackerel, and tilefish, which contain high levels of mercury. Tuna should be eaten rarely by these vulnerable groups. How many omega-3s should you get?
If you don't have heart disease, you should eat a variety of fatty fish at least twice a week. Also include oils, nuts, and seeds rich in alpha-linolenic acid in your diet.
If you have heart disease, consume about a gram of EPA and DHA per day, with as much from fatty fish as possible. Consult your physician to see if you should consume fish oil capsules.
If you have high triglycerides, consume 2-4 grams of EPA and DHA per day from both fish and supplements. Consult your physician.
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