Good Fat, Bad Fat: The Facts About Omega-3
Think all dietary fat is the same? Guess again
How to Get What You Need continued...
Over the past several years, the Food and Drug Administration and other
groups have issued warnings about mercury and other harmful chemicals found in
fish. This has led many people to stop eating fish -- a big mistake, Tansman
"People have taken the whole FDA advisory out of context including who
it's for, which is primarily pregnant women, and small children," she says.
Moreover, Tansman says, even if you obey the FDA warnings in the strictest
sense, the latest advisory says that up to 12 ounces of a variety of fish each
week is safe for everyone. That amount, Tansman reminds us, is roughly half of
what we need to get enough omega-3s.
"The recommendation [for omega-3s] is two servings of fish a week,"
Tansman says. "At 3 to 4 ounces per serving, that's 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 (containing both EPA and DHA) per day, preferably from fatty fish.
About 1.5 ounces of fish contains 1 gram of omega-3s.
But even if you don't like fish (or choose not to eat it), you can still get
what you need from dietary sources. WebMD Weight Loss Clinic "Recipe
Doctor" Elaine Magee, MPH, RD, says one answer lies in plants rich in
omega-3s -- particularly flaxseed.
"It's safe to say this is the most potent plant source of omega-3,"
says Magee, author of The Flax Cookbook. While flaxseed contains no EPA
or DHA, Magee says, it's 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 supermarkets, sold as
whole seeds, ground seeds, or oil. Although flaxseed oil contains ALA, Magee
says 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 -- or one handful -- of walnuts have about 2.5 grams of
omega-3s," says Sandon. "That's equal to about 3.5 ounces of
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
(oleonic acid). This is a monounsaturated fat found primarily in olive oil.
Though it is not considered "essential" (the body can make some
omega-9), by substituting it for oils rich in omega-6s, you can help restore
the balance between omega-3s and omega-6s, plus gain some additional health
"Factors found in olive oil can also help boost the good cholesterol,
which can also help your heart," says Magee.