OMEGA - 3 : The Good Fat

Omega-3 from Salmon vs Other Fishes:

Because of their role in promoting heart health, the American Heart Association (AHA) recommends omega-3 fatty acid intake by healthy people and those with cardiovascular disease. According to Pharmacist’s Letter, omega-3 fatty acids are a type of polyunsaturated fat. They include Eicosapentanoic Acid (EPA), Docosahexanoic Acid (DHA) and Alpha-Linolenic Acid (ALA). While obtaining Omega-3 from food sources is preferable, if you have coronary heart disease (CHD) you may not get enough from diet alone and should talk with your doctor about the benefits of supplementation.

Omega-3 Benefits

Omega-3 fatty acids, especially EPA and DHA, decrease the risk of heart arrhythmia, which can lead to sudden death; decrease triglyceride levels; slow the growth rate of plaque in arteries; and slightly lower blood pressure, according to the AHA. Pharmacist’s Letter reports that they may also help rheumatoid arthritis, depression, bipolar disorder, menstrual pain and certain kidney problems.

AHA Recommendations

The AHA recommends eating fish, especially fatty fish, at least two times a week. A serving is 3.5 ounces cooked fish or ? cup flaked fish. For those with documented CHD, they recommend 1 g EPA + DHA per day, preferably from fatty fish. If you are unable to consume this amount daily from food, they recommend consulting your doctor about taking it in capsule form. As a therapy for lowering triglycerides, a higher dose is needed - 2 to 4 g EPA + DHA per day, provided as capsules under your physician’s care.

Omega-3 in Salmon

Salmon provides omega-3 fatty acids in the form of EPA and DHA. A 3-ounce serving of fresh or frozen salmon provides 1.1 to 1.9 g total omega-3, according to the AHA. Of the commonly eaten fish that are low in mercury, it is the richest in EPA + DHA. Salmon and other fatty fishes like anchovy, mackerel and sardine contain predominantly heart-healthy polyunsaturated fat, rather than saturated fat.

Rich in heart-healthy omega-3s, salmon is a low-calorie protein source that's also low in saturated fat.

Salmon Facts

Atlantic salmon

• The majority of salmon currently consumed in the U.S. is farm raised Atlantic salmon from Canada, Chile and Norway.
• Farmed Atlantic salmon is primarily sold as fresh or frozen dressed fish, fillets or steaks.
• Commercial fishing for wild Atlantic salmon is prohibited in the U.S. because wild population levels in the eastern U.S. are extremely low.

Other Types of Salmon

• Pink Salmon
• Sockeye
• Chum
• Coho
• Chinook

These are other types of Salmon, but comparatively, they contain less potent Omega-3 than Atlantic Salmon.

Omega-3 in Fish Oil

Fish oil capsules are a convenient way to get omega-3s, especially if you need high doses. They are sold over-the-counter, or as a prescription. While capsules are generally low in mercury and other pollutants, the caution is that because they are not a drug their quality and content varies. It recommends choosing a product that is USP Verified—this confirms that the product contains what the label states and has been tested for contaminants. Also, choose a product based on the EPA + DHA content, not the total amount of fish oil. A review of the fifteen USP Verified fish oil supplements listed in the Natural Medicines Comprehensive Database revealed that most contained 300 mg EPA + DHA per 1000 mg fish oil capsule; the highest contained 570 mg.

Other Omega-3 Sources

The AHA lists the EPA + DHA content of other seafood, in grams per 3-oz. serving: flounder or sole, 0.48; pollock, 0.48; crab, 0.27-0.40; shrimp, 0.29; catfish, 0.22-0.30; clams, 0.25; scallops, 0.18 to 0.34; light canned tuna, 0.17 to 0.24; cod, 0.15-0.24. The AHA also recommends eating foods rich in ALA, such as soybeans, canola oil, walnuts and flaxseed. Pharmacist’s Letter reports that flaxseed seems to modestly lower total and LDL cholesterol and is high in soluble fiber. Walnuts may decrease CHD risk, modestly lower total and LDL cholesterol and increase HDL. Krill oil supplements also contain omega-3 but in smaller amounts than in fish oil; they have not been proven to have the same heart benefits.

How about ALA?

You would still need to take other sources for alpha-linolenic acid (ALA). ALA is usually found in walnuts. Walnut is the only tree nut that is an excellent source of ALA, the plant-based omega-3 essential fatty acid. As one of the best plant food sources of omega-3s, a one-ounce serving of walnuts provides 2.5 grams of ALA.

Cautions and Side Effects

The Environmental Protection Agency recommends that you avoid shark, swordfish, king mackerel or tilefish due to their high mercury content. Choose fish that are low in mercury, such as shrimp, canned light tuna, salmon, pollock and catfish.

Fish oil supplements can cause nausea, heartburn or loose stool, according to Pharmacist’s Letter. Refrigerate or freeze supplement capsules to decrease fishy aftertaste. Discard capsules with a very strong or spoiled taste. There is a small increased risk of bleeding or bruising when taking 3 g or more per day; check with your doctor if you take aspirin, warfarin or clopidogrel. Also, get approval from your doctor before taking fish oil capsules if you are allergic to fish.

Omega-3 & Anchovies:

Fish is the richest dietary source of essential omega-3 fatty acids. Eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, are the major omega-3 fatty acids found in fish. Plants can provide only alpha-linolenic acid, or ALA, an omega-3 fatty acid that appears to have fewer health benefits. Adding small ocean fish, such as anchovies, to your diet increases your omega-3 levels and provides a good source of protein, without adding saturated fat.

High in Omega 3 Fatty Acids

Anchovies have some of the highest levels of omega-3 fatty acids of all fish and seafood. A 3-oz. serving of canned anchovies provides 1.4 g of omega-3 fatty acids. Other fish that are high in omega-3 fatty acids include Atlantic salmon or herring, blue fin tuna, sardines, Atlantic mackerel and canned salmon. All of these types provide more than 1 g of omega-3 per 3-oz serving.

Healthy For Your Heart

Omega-3 fatty acids are important during development as they support brain and central nervous system growth. Fatty acids reduce the risk of heart disease by protecting against plaque buildup in the arteries, lowering blood pressure and decreasing rates of heart arrhythmias. They also lower harmful cholesterol levels and triglycerides.

Watch out for Mercury

The American Heart Association recommends that most adults consume two, 3.5 ounce servings of fish per week. Pregnant women and children should avoid types of fish that are high in mercury and other environmental contaminants. Large, predatory fish that are long-lived accumulate these toxins in their bodies over time. Smaller fish, such as anchovies or sardines, provide plenty of heart-healthy omega-3 fatty acids without the added concerns about mercury.

Supplement Considerations

For individuals who do not consume fish regularly, an omega-3 supplement from Salmon, Mackerel, Anchovy and Sardine are highly beneficial. The ideal quantity to supplement Omega-3 is 1-2 per day. More than 3 per day can cause excessive bleeding in some people.

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