Just how easy is it to eat the right stuff  and, if a little is good, is more better?

We hear a lot about the health benefits of omega-3 fatty acids these days. But what exactly are they and why are they good for us? AND, what foods do we need to eat to make sure we get our omega-3s?

Omega-3 fatty acids are essential polyunsaturated fats that can reduce the risk of heart rhythm problems, and subsequently the risk of sudden death. They also help to reduce triglycerides, the risk for blood clotting, and can help in decreasing blood pressure.

There are two types of omega-3 –eicosapentaenoic acid - also know as EPA – and docosahexaenoic acid – or DHA. For people with heart disease taking EPA and DHA in the right quantities can help reduce triglyceride levels –triglycerides contribute to high blood cholesterol levels. In fact the American Heart Association recommends that people with high triglyceride levels take 2 to 4 grams (2000 to 4000 milligrams) of omega-3 fatty acids a day, and 1 gram (1000 milligrams) a day for people with documented heart disease. It’s important to note here that before you begin taking any kind of supplement you talk with your  doctor or health care professional.  This is particularly important with omega-3s because they they can interact with medications such as blood thinners and statin medications. So, at the risk of repeating myself, always consult with your doctor if you are being treated for an existing condition and are thinking of taking dietary supplements. That said, on with the subject at hand.

You’ve likely heard of DHA and/or EPA – certainly they are ingredients listed on some health supplements. It’s important to check those labels because the amount of DHA and EPA in supplements can vary widely. And, supplements are not necessarily a good source of omega-3. There is evidence to show that there is a greater risk reduction for heart disease (in people who don’t have documented heart disease), associated with eating fish compared to taking supplements. Another good source of omega-3s is plant oils specifically canola, walnut, soybean and flaxseed oils.

The best way to get your omega-3s is by eating fatty, cold-water fish like mackerel, herring, tuna, and salmon. For the prevention of heart disease eating two 3-ounce servings of cold-water fish a week is recommended. Eating more doesn’t appear to provide any additional health benefits. In fact, taking more than 3 grams of fish oil a day can increase your risk of bleeding, and if you have arrhythmia it could potentially worsen the problem. As well, too much fish oil can reduce your immune response.

And while we’re on the subject of heart disease, let’s talk a little bit about fiber. Briefly, there is a growing amount of evidence to show that soluble fiber that comes from beans, some fruits and coffee (thank you!) may help to lower that bad cholesterol – LDL, also known as low density lipoprotein – and provide some protection against heart attack and  stroke, as well as diabetes, diverticular disease, and constipation.

For women over the age of 51, and this would include postmenopausal women who are at increased risk for heart attack and stroke, the recommended intake of fiber is 21 grams a day. Similarly, for men over the age of 51 – it’s 30 grams a day. For adults up to the age of 51, the recommended daily intake is between 21 and 38 grams, and this depends on your sex and age. Children should have a minimum of 19 grams of fiber a day.

Now, there are two types of fiber, soluble and insoluble. Good sources of soluble fiber include oatmeal, oatbran, nuts and seeds, legumes including dried peas, beans and lentils, apples, pears, blueberries and strawberries.

Good sources of insoluble fiber include whole wheat breads, couscous, brown rice, bulgar wheat, barley, carrots, cucumbers, zucchini (also known as courgettes), tomatoes and celery.

When you put it all together getting your omega-3s and fiber is really no more complicated than eating a healthy diet  - a diet that can help you fend off disease.  And the best part is it’s easy to do.

If you have a comment or question, contact claire@knowitallhealth.com

Reviewed April 14, 2009