Omega 3 Fats and Heart Health

By: Stephanie Gerhardt-Morten

Dietetic Intern

EFA’s (Essential Fatty Acids) are polyunsaturated oils, the “good” fats. The richest and most beneficial EFA’s are from EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) found in cold water fish, such as salmon, sardines, mackerel, and herring.  EPA and DHA both are classified as Omega -3 Fatty Acids.  Omega -3’s are essential because humans are unable to synthesize them, and therefore they must be obtained through the diet on a daily basis for optimal health and well-being.  .

Omega – 3 fats have a number of heart healthy effects, including reducing triglyceride levels, raising levels of HDL (“good”) cholesterol, thinning the blood, reducing levels of homocysteine, and reducing blood pressure.  Fish oils also appear to enhance the effectiveness of statin drugs used to improve cholesterol levels. 

The body must receive a constant and balanced supply of EFA’s to ensure proper eicosanoid production.  Eicosanoids regulate pain, swelling, help maintain proper blood pressure and cholesterol levels, and promote fluidity in nerve transmission. 

Guidelines for getting more Omega-3 fats in your diet:

1. For heart health, healthy adults should eat fish at least twice a week.  The fish should be of the fattier variety as mentioned above (salmon, herring, mackerel, and sardines).  Fried fish from restaurants or the frozen section of the grocery store are not good sources of Omega-3 fats.  Some of them are high in trans-fatty acids and should be avoided.
2. In addition to eating fish, try substituting omega-3 rich oils, such as flaxseed, canola, walnut, and soybean oils, for regular vegetable oil.  Flaxseed oils should not be heated.  Flax and walnut oils make delicious salad dressing when used in place of vegetable oil.
3. If you have Coronary Heart Disease, it is recommended to consume one gram of EPA + DHA per day, preferably from fish.
4. Fish oil supplements may be considered if you cannot get fish or do not like it.
5. If you are on a triglyceride-lowering diet, you need 2-4 grams of EPA + DHA per day.  This should be done under a physician’s care.
6. Remember…you must use these fats to replace other fats in your diet.  Do not add them without taking other fats out!

Omega -3 Supplementation

Supplements should be of high quality and be “Pharmaceutical Grade” and “Molecularly Distilled” to ensure purity and quality.  These must be kept in a cool, dark place or refrigerate to avoid spoiling.

Recommended brands:

·         Coromega

·         Nordic Naturals

·         Carlson

·         Metagenics (can obtain through a health care provider)