Fact Files : The Importance of Omega 3 Fats

Omega 3 fatty acids are an important sub-group of polyunsaturated fats that are essential to carry out important body functions. They have been shown to reduce your risk of heart disease by helping to:

Reduce blood triglycerides
Reduce formation of blood clots – similar to aspirin
Keep the blood free-flowing, especially in small blood vessels
Reduce inflammation
Reduce the ‘hardening’ of arteries by slowing the build up of fatty material on the inner walls of blood vessels
May decrease total blood cholesterol and increase HDL (good) cholesterol levels
May reduce high blood pressure by making arteries more elastic
Steady the heart’s rhythm and minimise cardiac arrhythmia (chaotic and irregular heart beats – which are often fatal)
May also play a role in the body’s ability to fight infections, and in during the growth and development stages in infancy

These fats are found in both marine and plant foods.
Marine omega 3 fats are found in fish, particularly oily fish like:

Atlantic salmon
Mackerel
Southern bluefin tuna
Trevally
Sardines
Trout
Herring
Mullet

Fresh, frozen or canned varieties are all good sources of omega-3 fatty acids. Use fish placed in spring-water or reduced salt varieties if choosing canned fish.

Plant sources of omega 3 are found are found in:

Canola and soybean oils and margarine spreads
Flaxseed, walnuts, and soybeans
Green vegetables

To enrich your diet with Omega 3 fatty acids:

Eat at least two fish (preferably oily) meals per week
Use Omega-3 oils, spreads and dressings (e.g. Canola, flaxseed oil)
Eat plenty of dark green vegetables
Eat more soybeans and baked beans
Add small amounts of seeds and nuts to your meals esp. walnuts, pecans & linseeds.

Caution: Sometimes people require fish oil supplements, however because these fats can decrease the bloods ability to clot, speak to your doctor first particularly if you are taking anti-coagulant medication like warfarin or if you have a bleeding disorder.

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