Cornerstone Family Practice

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Fish and Fat: Omega-3 Fatty Acids

Omega-3 fatty acids are essential, polyunsaturated fatty acids that support brain, eye and nerve development. Essential means your body cannot produce omega-3 fatty acids by itself and you can only get this vital nutrient through the food you eat. Omega-3 fatty acids help reduce inflammation within the body and consuming them as part of a balanced diet is linked to a decreased risk of heart disease, depression, joint pain and maybe even dry skin. These essential fats are found in fish, ground flaxseed and walnuts.

The American Heart Association (AHA) recommends individuals without documented heart disease consume omega – 3 containing fatty fish at least twice a week. Fish is an important part of a healthy diet and an excellent source of high-quality protein and heart-healthy fats. However some species of fish contain traces of mercury, a dangerous heavy metal. Despite this heavy metal, the health benefits of consuming up to 12 ounces of fish a week outweigh the mercury risk. Some fish are known to contain more mercury than others so it is important to choose a variety of low-mercury fish as listed below.

Low Mercury fish:

Salmon
Pollock
Catfish
Shrimp
Tuna
Haddock

High Mercury fish (avoid):

Shark
Swordfish
King Mackerel
Tilefish

Always choose wild (not farm raised) fish whenever possible.

Although the AHA recommends meeting all nutrient needs through food, they make an exception for omega-3 fatty acids. The AHA advises those who currently live with heart disease to consume about one gram of combined EPA + DHA (different forms of omega-3 fatty acids), preferably from fish. Those with heart disease or who have high triglycerides, using omega-3 supplements may be beneficial. According to the AHA, 2-4 grams is the recommended omega-3 fatty acids dose for those with high triglycerides.

Omega-3 supplements typically are found in pills made from fish oil and however, the supplement spirulina offers a vegan alternative to reap similar EPA and DHA omega-3 fatty acid benefits. Omega-3 fatty acids act as a blood thinner so please take special caution if you are on Warfarin or Coumadin. Talk with your doctor before starting a supplement.

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