Understanding Omega-3s
There are Good Fats and Bad Fats
It is often said that Americans consume too much fat, but in the U.S. and other parts of the world, many people don’t eat enough good fat. Consuming polyunsaturated fatty acids, specifically omega-3 fatty acids, is important for good health. On the other hand, diets high in saturated and trans fats have been shown to raise LDL or “bad” cholesterol levels, which increase the risk of coronary heart disease.
The American Heart Association has recommended the consumption of polyunsaturated fats, specifically omega-3 fatty acids, for good heart health. The USDA Dietary Guidelines has also recognized an association between the polyunsaturated omega-3 fats found in fish (DHA and EPA) and good cardiovascular health. It is important to remember that in our efforts to avoid the “bad” saturated and trans fats, we must be careful not to avoid the "good" unsaturated (poly and mono) fats.
- Saturated fatty acids are found mainly in animal sources such as meat and poultry, whole or reduced-fat milk and butter
- Trans fatty acids are found in vegetable shortening, some margarines, snack foods, cookies and other foods that are made with hydrogenated or partially hydrogenated oils.
- Polyunsaturated fatty acids are found primarily in vegetable oils such as safflower, sunflower, corn, flaxseed and canola oils. DHA and EPA, two long-chain polyunsaturated fatty acids, are found primarily in fatty fish.
Understanding the Role that Each Omega-3 Plays
Today, more and more food products claim to be a good source of omega-3s, but not all omega-3s are created equal. There are three major omega-3 fatty acids: DHA, EPA and ALA. Each one plays a distinct role in the body.
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