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This
kind of fat may be good for you
January 20, 05
Suzanne Havala Hobbs
Figuring out which fats are the friendly ones – where
to get them and how much to eat – is another dietary
challenge some of you have asked me to address.
The matter gained importance late last year when the Food
and Drug Administration – using new and relaxed standards
– gave approval for foods and supplements containing
omega-3 fatty acids to bear claims that they may protect the
heart.
There is growing evidence that omega-3 fatty acids may lower
the risk of heart attack and offer other benefits for people
who have cardiovascular disease. The evidence is not yet conclusive,
and numerous questions remain, including the amount and type
of omega-3s that may be beneficial. Even so, food manufacturers
are now permitted to advertise those claims, putting the onus
on consumers to have a better understanding of the situation
when evaluating whether – and how – to boost intakes
of omega-3 fatty acids.
For now, FDA recommends that people hold their total daily
intake to 3 grams of omega-3 fatty acids per day, with not
more than 2 grams from supplements for those who take them.
Intakes of omega-3 fatty acids above 3 grams per day may cause
excessive bleeding in some people.
The American Heart Association recommends that most people
get what they need from whole foods. Some people may benefit
from a supplement, but they should check in with their doctors
for guidance.
So what should you eat if you want to up your omega-3 intake?
That depends.
Fatty fish such as mackerel, herring, sardines, salmon and
tuna are rich in omega-3s. Problem is, some of them are also
rich sources of mercury, PCBs, and dioxins. Environmental
pollutants in certain fish are a particular concern for children
and pregnant and nursing moms and should take priority over
potential health benefits.
On the other hand, the AHA takes the position that potential
benefits of eating fish may outweigh risks for middle-aged
and older men and post-menopausal women. One way to minimize
exposure to contaminants in fish is to eat a variety, thereby
spreading out the risk.
Of course, you can also stick with fish that are both rich
in omega-3 fatty acids and low in contamination levels. According
to the June 2004 Nutrition Action Healthletter, published
by the Center for Science in the Public Interest, those include
fresh and canned wild salmon, farmed catfish, and farmed trout.
What if you don’t eat fish?
There are plant sources of omega-3 fatty acids, too, though
they don’t appear as effective as fish oil in reducing
deaths from heart disease. Richest sources: soybeans, tofu,
soybean oil, canola oil, flaxseeds and flaxseed oil, walnuts,
walnut oil, and sea vegetables. Smaller amounts can be found
in green leafy vegetables.
Good ways to incorporate more of these sources of omega-3s
into your diet:
* Use walnuts liberally. I eat them on salads and sprinkled
on rice pudding. Add them to cooked oatmeal, muffins, breads,
and cookies. Walnut oil and vinegar make a delicious salad
dressing.
* Eat more soyfoods. I like to use tempeh – a traditional
Indonesian soy product made from whole soybeans. Buy it in
many mainstream supermarkets and any natural foods store.
I cut it into cubes, sauté it in ginger-soy sauce and
add it to kale cooked with onions and garlic.
* Add canola oil to your pantry. It’s a good all-purpose
cooking oil.
And keep the bigger picture in view: Omega-3 fatty acids are
only one of many protective components of a total diet –
and lifestyle – that supports heart health.
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