Good Fat/Bad Fat: Focus on Omega-3

Think all dietary fat is the same?  Guess again...

If you asked a group of people what food group they should avoid, most would probably say FAT.  While it is true that, in large amounts, some types of fat are bad for your health, there are some fats that we simply cannot live without.

Omega-3 fatty acids, found in foods including walnuts, some fruits and vegetables, and coldwater fish such as herring, mackerel, sturgeon, and anchovies, is one of those fats.  It not only plays a vital role in the health of the membrane of every cell in your body, it also helps protect us from a number of key health threats.  The benefits include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, ADHD, joint pain and other rheumatoid problems, as well as skin ailments.  Some research has even shown that omega-3s can even boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.

It sounds too good to be true, right?  How could they perform so many "miracles"?  They encourage the production of body chemicals that help control inflammation in joints, bloodstream and tissues.  But just as important is their ability to reduce the negative impact of yet another essential type of fatty acid known as omega-6s.  Found in eggs, poultry, cereal, vegetable oils, baked goods, and margarine, omega-6s are also essential.  They support skin health, lower cholesterol, and help make our blood "sticky" so it is able to clot.  But when omega-6s are not balanced with sufficient amounts of omega-3s, problems occur.

When blood is too "sticky", it promotes clot formation, and this can  increase your risk of heart attacks and stroke.  But once you add omega-3s to the mix, the risk of heart problems goes down.  The latest research shows that the most promising health effects of essential fatty acids are achieved through a proper balance of omega-3s and omega-6s.  The ideal ration is roughly 4 parts omega-3s to 1 part omega-6s.

The typical American diet has a ratio of around 1 to 20 (omega-3s to omega-6s), and that spells trouble.  While reducing our intake of omega-6s can help, getting more omega-3s from food is the best choice.

Getting What You Need
Omega-3s are not a single nutrient, but a collection of several, including eicosapentaenic acid (EPA) and docosahexanoic acid (DHA).  Both are found in greatest abundance in cold water fish.  Between the many FDA warnings over the past few years about mercury and harmful chemicals found in fish and the fact that fish is a polarizing food (love/hate), it is easy to see why many of us are deficient.  These warnings have lead many to stop eating fish -- a BIG mistake.

People have taken the FDA advisory our of context including who it is for, which is primarily pregnant women, and small children.  Even if you obey the FDA warning in the strictest sense, the latest advisory says that up to 12 ounces of a variety of fish each week is safe for everyone.  The recommendation for omega-3s is two servings of fish a week.  At 3-4 ounces per serving, that is well below the FDA's safe limit of 12 ounces per week.

According to the American Heart Association, those looking to protect their hearts should eat a variety of types of fatty fish, such as salmon, tuna, and mackerel, at least twice a week.  Those with heart disease should get 1 gram of omega-3s per day, preferably from fatty fish.

Even if you don't like fish, you can still get what you need from the food you eat.  One answer lies in plants rich in omega-3s, especially FLAXSEED.  It is safe to say that it is the most potent plant source of omega-3s.  It is a rich source of another omega-3 known as alpha-linolenic acid (ALA) which the body can use to make EPA and DHA.  Flaxseed is available in health food stores and many supermarkts, sold as whole seeds, ground seeds, or oil.  Although flaxseed oil contains ALA, ground flaxseed is a much better choice because it also contains 3 grams of fiber per tablespoon, as well as healthy phytoestrogens.  Other sources of omega-3s include canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, chinese cabbage, cauliflower, and walnuts.

About an ounce (one handful) of walnuts has about 2.5 grams of omega-3s.  That is equal to about 3.5 ounces of salmon.

Besides getting more omega-3s, you can also help your heart by replacing some omega-6s from cooking oils with a third fatty acid known as omega-9 (leonic acid).  This is a monounsaturated fat found primarily in olive oil.  By substituting it for oils rich in omega-6s, you can help restore the balance between omega-3s and omega-6s, plus gain some health benefits.  Factors found in olive oil can also help boost good cholesterol, which can also help your heart.

Supplements vs. Foods
If you are thinking that maybe the easiest and most low-cal way to get omega-3s is with fish oil capsules, not so fast.  "There is something about whole food that when it goes into the body it is more than 90% absorbed, while a supplement you absorb only about 50%.  Moreover, because the components of different foods work together, they may offer a more complete and balance source of nutrients.  It could be something more than just the omega-3s in fish that make it so healthy.  It could be the amino acids that provide benefits we are not going to see in fish-oil supplements alone, " says Lona Sandon, RD, a spokeswoman for the American Dietetics Association.

If you are thinking that fish-oil capsules will help you avoid the contamination risks of fresh fish, think again.  Supplements are not regulated in the U.S., which means that some of them may contain concentrated amounts of the same toxins found in fresh fish.  Because the oil is so concentrated, the supplements can also produce an unpleasant body odor.  More important, there is a danger of overdosing on fish-oil supplements, particularly if you take more than the recommended amount.  Doing so increases your risk of bleeding or bruising.  This is not likely to happen when you get your intake from food.

While adding fish to your diet is an important way to ensure you get enough omega-3s, incorporating flaxseed, walnuts and other omega-3 rich foods is easy to do.  For the most benefit from your flaxseed, purchase it whole and grind it just before using.  A simple coffee grinder works like a charm.  Here are some quick and easy ideas:

• Add some freshly ground flaxseed or chopped walnuts to your morning oatmeal or cold cereal.
• Add some freshly ground flaxseed or chopped walnuts to plain yogurt, fresh frut and low-sugar, low-fat granola
• Add some flaxseed to a freshly prepared smoothy of banana,  frozen strawberries, low-fat or no fat milk
• Add a couple tablespoons of freshly ground flaxseed to your next batch of cookies or bread

Sticky Bars

Servings:  2

1/2 of a medium banana

1/4 cup peanut butter, crunchy or creamy (organic without hydrogenated oil, preferably)

1 cup unsweetened or low-sugar granola

2 T freshly ground flaxseed

1 sheet of wax paper

Mix and mash all four ingredients together.  Spoon onto wax paper and roll into a cylinder shape.  Put in the freezer.  It will be ready in about 90 minutes.  Cut off bites or eat the whole thing.  You can eat it frozen or thaw in the microwave for 10 seconds.

Contains 1.5 grams of omega-3s per serving

CHEERS!