Confused about which fats are healthy and want to understand why omega-3 fats are an important part of a healthy diet? In this podcast episode and blog, I clear up the confusion with a quick but thorough discussion of: their health benefits, the different types, which foods and supplements are good sources and how much you might aim to get each week. Listen or read – your choice!

What are they? Omega 3 fatty acids are a type of polyunsaturated fats that are widely considered to be a healthy type of fat and a better option than saturated fats. Having a moderate intake of fats in your overall diet is important for a balanced diet and also for weight management. Fats fill a variety of roles in the healthy functioning of your body, but all fats are high in calories. So, the Goldilocks rule applies for fats – you want a moderate amount that’s just right, not too little, not too much.

There are a few different types of omega 3s: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha linolenic acid). EPA and DHA are best buddies – they’re often found together! ALA is found in certain plant foods and a small proportion of ALA is transformed into EPA/DHA when it’s metabolized. All three of these are healthy fats and it’s a smart idea to include all of them in your diet on a regular basis. Eating them in place of foods that are high in saturated or trans fats would be a big step forward in boosting your health.

What are the health benefits?

• Supports heart health, cardioprotective effects – reduces cardiovascular disease, decreases risk of heart attack or arrhythmia
• Improves cholesterol and lowers triglycerides
• Supports cognitive/brain health
• Anti-inflammatory: decreases inflammation in the body (EPA)
• Beneficial effects on mood and depression (especially EPA)
• Essential for proper fetal development during pregnancy (EPA/DHA)
• Healthy fats that your body can use as fuel
• Possible benefits for: immune, eye and joint health

Which foods and supplements are good sources of omega 3 fats?

EPA/DHA:

• Cold water fatty fish: salmon, sardines, anchovies, herring, trout
• Seafood: mussels, oysters, Dungeness crab
• GO WILD! Wild sources of these varieties of fish and seafood tend to have higher levels of omega 3 fats.
• Supplements: fish oil, cod liver oil, krill oil, algae oil (vegan); *buy a high-quality supplement from a trusted brand
• Consider canned varieties – for convenience and to save money. Check out the aisle of your grocery store that has canned tuna – here you’ll also discover many of the varieties listed above. By the way, canned tuna is also a good source of omega 3s, but because it tends to be higher in mercury, you might limit it to once a week.

ALA:

• Nuts/seeds: ground flaxseed, chia seeds, pumpkin seeds, walnuts
• Oils: flaxseed oil, canola oil
• Soybeans

How much omega 3 fats should I have daily/weekly?

*The recommendations below are for generally healthy people and for those that don’t have a fish or seafood allergy; if you’re on any medications or have any health conditions, check with your physician or other trusted health professional before taking a supplement.

• ALA foods: include in your diet on a regular basis
• EPA/DHA:
  • 1000 – 2000 mg daily
  • And/or: 8-12 ounces per week of fish/seafood that are good sources of omega 3s and low in mercury

Tip: Some people experience burping when taking a fish oil supplement due to a fishy taste. To avoid this, try a version that is flavored, such as with lemon.

Below are some helpful resources from organizations that I trust (and am not affiliated with) to help you find safe, sustainable seafood that are rich in omega 3 fats. Fish and seafood are the best food sources of omega 3 fats, but you do want to avoid or minimize varieties are high in mercury or other toxins because heavy metals can be detrimental to health. Getting familiar with these resources will help you become a more knowledgeable consumer so that you can confidently choose seafood that is healthy and safe.

External resources:

Monterey Bay Aquarium Seafood Watch: https://www.seafoodwatch.org/

NRDC’s Smart Seafood Buying Guide: https://www.nrdc.org/stories/smart-seafood-buying-guide

FDA’s guide for eating fish for pregnancy/breastfeeding and for children: https://www.fda.gov/food/consumers/advice-about-eating-fish