September is National Cholesterol Education Month: Could fish oil be heart healthy for you?
The world of health supplements can be daunting. This is especially true of omega-3 supplements and fish oil. We’ve all heard that we need an omega-3 supplement for our health, but determining which to choose can be overwhelming with too many options.
Why take an omega-3 fatty acid supplement?
Omega-3 fatty acids are important for reducing inflammation throughout the body. This is why they are believed to help prevent heart attack, stroke and joint pain. Omega 3s prevent blood from clotting excessively; maintain cell membranes; lower the amount of cholesterol and triglycerides circulating in the bloodstream; reduce the risk of obesity and improve insulin sensitivity and blood glucose levels.
How much to take?
Healthy individuals are advised to take 500 mg per day. Those with heart disease should take one gram of fish oil per day. Large doses of fish oil greater than three grams per day can lead to spontaneous bleeding and should be avoided. Talk to your doctor before starting a fish oil supplement or if you are taking blood thinners.
Which brand to choose and where to purchase?
When choosing a supplement to purchase, select a reputable brand and consider reviewing a copy of the certificate of analysis (COA). The COA shows whether the supplement has been tested and proven free of mercury and other toxins. Some reputable well known supplements include Nordic Natural, Spring Valley and Nature’s Bounty. For a full list of reputable sources go to the Environmental Defense Fund’s website and view their Fish Oil Supplement Guide.
What about the omega-3 fatty acids in nuts and flax, chia, and hemp seeds?
Flax, chia and hemp seeds contain Alpha-linolenic acid (ALA), an essential fatty acid that our body can convert into the omega-3s fatty acids DHA and EPA, but on a limited basis. There are many variables that affect the rate of conversion making these seeds a less reliable source. These foods are still beneficial and have an important place in a healthy diet as they provide some omega 3s and are associated with a reduced risk in breast and prostate cancer and are a valuable source of lignans, vitamins and minerals. Two other emerging options to traditional fish oil include krill oil and algae oil. The benefits of krill oil include smaller dosing and minimal aftertaste. The drawback to krill oil is that 80% of the world’s krill population has disappeared since the 1970s and krill is the main source of food for most of the life forms in the Antarctic. A more sustainable option is an algae sourced omega-3 supplement such as Ovega-3, which contains both EPA and DHA, and is sourced from lab grown algae eliminating the risk of environmental toxins and overfishing.
For more information about fish oil and your diet, contact the Dietitians at Veterans Memorial Hospital at 563-568-3411, Ext. 567, or check out the Academy of Nutrition and Dietetics at www.eatright.org.
