EATING 4 HEALTH
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foods & meals that heal
Omega-3 Fat Facts
What you need to know about these heart-healthy nutrients BY LISA TURNER
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Sardines, a group of small, fatty
fish in the herring family, are high in omega-3 fats. One tin (about 4.35 oz.) has as much as 1,700 mg of omega-3 fats. And because they’re lower
on the food chain, sardines are less likely to be contaminated with mercury. If you buy them canned, look for varieties packed in water or olive oil, not soybean oil. And choose the bone-in variety for extra calcium. RECIPE TIPS: Sprinkle oil-packed sardines with garlic and lemon juice, and broil; add sardines, red onions, and minced tarragon to scrambled eggs; toss sardines with cooked white beans, chopped tomatoes, Kalamata olives, baby spinach, and vinaigrette.
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Rainbow trout, a freshwater
fish with a mild, light flavor, is rich in omega-3s, with 500–1,000 mg in a 3-oz. serving. Farmed rainbow trout from U.S. ponds, raceways, or recirculating agricultural systems are considered a safe and sustainable choice, and less likely to contain toxins. RECIPE TIPS: Sauté trout fillets with leeks and wild mushrooms; marinate trout in lime juice, olive oil, garlic powder, and chili powder, then grill; roast trout and green beans with lemon juice and shallots, then top with slivered almonds.
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Pastured eggs,
from chickens that are allowed to roam free, tend to be higher in omega-3s and other nutrients. In one study, pastured eggs had 2.5 times the amount of omega-3 fats and a better omega-6 to omega-3 ratio than
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Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
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Wild salmon is an excellent source of omega-3 fats, with 1,220 mg of DHA and 350 mg of EPA per 3-oz. serving. Omega-3 levels in farmed salmon vary widely, depending on the type of feed used. And while farmed salmon are generally a good source of omega-3 fats, they’re also higher in omega-6s. They’re also likely to contain high levels of PCBs, dioxins, chlorinated pesticides, and other toxins—so wild-caught salmon is a better choice. RECIPE TIPS: Toss cooked salmon with gluten-free penne pasta and pesto; mix canned salmon with Greek yogurt and dill for a cracker spread; simmer skinless salmon fillets, bok choy, carrots, and onions in coconut milk with green curry paste for an easy stew.
Photo: adobestock.com
In the fury over fats, we can all agree on one thing: omega-3 fatty acids have potent health benefits. Dozens of studies suggest that omega-3s can protect against cardiovascular disease, inflammation, arthritis, cognitive decline, mood disorders, and possibly cancer. Because your body can’t make them, omega-3 fats must be consumed through supplements or food sources. But here’s the catch: not all omega-3s are interchangeable. The omega-3s found in fatty fish such as salmon and sardines are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while plant sources of omega-3s, such as walnuts and flaxseed, contain alpha-linolenic acid (ALA). The body converts ALA into EPA and DHA through a series of chemical reactions, but the conversion ratio is very low— in some studies, as little as 5 percent of ALA is converted to EPA, and less than 0.5 percent to DHA. Additionally, the ratio of omega-3 to omega-6 fats in the diet is crucial. Healthy ratios of omega-6 to omega-3 fats range from 1:1 to 4:1. But the typical Western diet, high in processed foods, is often closer to a 16:1 ratio of omega-6 to omega-3, which promotes inflammation and increases the risk of cardiovascular disease, cancer, and autoimmune diseases. While there’s no RDI for omega-3s, most experts recommend 250–500 mg combined EPA and DHA every day for healthy adults. Here are six great food sources of these healthy fats.
