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Are You Getting Your Omega-3s?

Being a dietitian, you probably discuss the importance of omega-3s with your clients on a regular basis. But are you getting enough yourself?

Proper consumption is especially important in light of the recent findings from the study Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors¹ — being deficient of omega-3s (i.e.: the fats found in fish, walnuts and flaxseeds) is estimated to have a greater impact on the amount of preventable deaths in the U.S. compared to the consumption of man-made trans fats.

We learned man-made trans fats found in ingredients like partially hydrogenated oil act as a double whammy for heart health by decreasing HDL cholesterol and increasing LDL cholesterol, but who thought falling short on one’s intake of omega-3s would have a greater impact on preventable deaths?

Much of the research done on the benefits of omega-3s comes from the consumption of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Such benefits include protection against high triglyceride levels, blood clots, plaque build up in blood vessels, stroke, high blood pressure, autoimmune diseases, inflammation, depression, dementia, as well as improved eye health and infant brain and eye development. Although the plant-based omega-3 alpha-linolenic acid (ALA) can be used by the body to make EPA and DHA, it is a very inefficient process. Therefore, be sure to include all three types of omega-3s in your meal planning on a regular basis.

If your consumption of these foods is sporadic or unreliable, refocus your food choices. Sprinkle ground flaxseeds on cereal and yogurt, snack on walnuts, include canola oil as one of your cooking oils and eat two, 3 ½-ounce servings of omega-3 rich fish each week.

Maintain your fish intake without falling into a rut. Mix things up from the start. Salmon and tuna to Barramundi and Herring, vary the types of fish consumed. Bring new life and flavors to your plate. Add taste with minimal or no salt. Whip up a fresh fruit and herb toppings like a cilantro and mango salsa or season with salt-free seasonings and marinades like Mrs. Dash® Fiesta Lime Seasoning Blend and Mrs. Dash®Lemon Herb Peppercorn Marinade.

Not a fish eater? Seriously consider taking a daily supplement of EPA and DHA omega-3 fats. Two, 3 ½-ounce servings of omega-3 rich fish provide the equivalent of 400-500 milligrams combined EPA and DHA. Individuals with a history of heart disease and high triglycerides are often recommended to consume double or triple this amount. Due to this, and the fact that omega-3s can impact the effect of certain medications such as blood thinners, speak with your physician on the amount appropriate for you.

In the end, Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors highlights the importance of how to view your recommendations as a dietitian, as well as your own nutrition practices.

Rather than honing in on what needs to be removed from the diet (i.e.: trans fats), sometimes it’s more effective to focus on the whole picture and what needs to be included (i.e.: omega-3 fats). Otherwise, you may be missing out!

¹  Danaei G, Ding EL, Mozaffarian D, Taylor B, et al. The Preventable Causes of Death in the United States:Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors. PLoS Medicine. 2009 Apr 28;6(4).

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