| Increasing the amount of omega-3 fats in our diet and | | | | Wild Salmon, 4 oz. 1700 mg (DHA 700 mg, EPA 400 |
| decreasing the amount of omega-6 is beneficial in | | | | mg) |
| reducing your risk for heart disease. Most American's | | | | Tuna canned in water, 4 oz. 300 mg (DHA 200 mg, |
| consume a high omega-6 diet, with omega 3 being a | | | | EPA 50 mg) |
| common deficiency. Omega 3 deficiencies and the | | | | Cod, 4 oz. 600 mg (DHA 160 mg, EPA 50 mg) |
| imbalance between omega 3 and omega 6 intakes | | | | Flaxseed, 1 Tbsp. 1000 mg (ALA - alpha-linolenic acid - |
| have been linked with serious conditions, including heart | | | | 1000 mg) |
| attacks. Successfully maintaining a ratio of 4:1 to 1:1 | | | | Soybeans, dried, cooked ½ cup 500 mg (DHA |
| omega 6 to omega 3 will help lower cholesterol levels | | | | EPA 250 mg, ALA 250 mg) |
| and control high blood pressure. | | | | Walnuts, 1 oz. 2570 mg (ALA 2570 mg) |
| How much omega 3 do you need to add? | | | | Pecans, 1 oz. 280 mg (ALA 280 mg) |
| This is under debate and more research is being done. | | | | Wheat germ, ¼ cup 210 mg (ALA 210 mg) |
| Right now the range experts recommend is from | | | | Canola oil, 1 Tbsp 1300 mg (ALA 1300 mg) |
| 500-2000 mg/day. Here are the current American | | | | Olive oil, 1 Tbsp 100 mg (ALA 100 mg) |
| Heart Association (AHA) recommendations. | | | | There's a reason I included details on amounts of DHA, |
| The AHA recommends that individuals without heart | | | | EPA, and ALA for each omega 3 source. Right now, |
| disease eat a variety of fish twice a week, use heart | | | | DHA and EPA have a greater link with lower |
| healthy oils (flaxseed, canola, soybean oils), and | | | | cholesterol levels, lower triglycerides, and higher HDL |
| consume flaxseed and walnuts. | | | | levels than ALA. The body is able to convert ALA to |
| For individuals with heart disease, the AHA | | | | EPA and DHA, but the conversion rate is low; |
| recommends 1 g of EPA (eicosapentanoic acid) + | | | | therefore, it is best to include high DHA and EPA |
| DHA (docosahexaenoic acid) daily, preferably from | | | | sources in your eating plan. |
| fatty fish. | | | | My recommendation: |
| The AHA recommends 2 to 4 g of EPA + DHA daily, | | | | As a preventive measure and to promote lower |
| under physician's care only, for individuals that need to | | | | cholesterol and blood pressure control, I recommend |
| lower triglycerides. High doses, > 3 grams/day, can | | | | eating fish twice a week, select a supplement that will |
| result in excessive bleeding. (Do not self medicate! Talk | | | | provide you at least 1000 mg of omega 3 fatty acids |
| to your MD before supplementing greater than 2 | | | | daily (choose a good source of DHA and EPA), and |
| grams.) | | | | use ground flaxseed when appropriate in your meal |
| Omega 3 Content of Different Foods | | | | preparation. |