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Finding Your Optimal Source of Heart Healthy Omega-3 Fats

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Omega-3 is a family of polyunsaturated fats found naturally in plant sources (as alpha linolenic acid [ALA]), and in fish (as eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]). EPA and DHA are very important for heart, brain, nervous system function and eyesight. Research suggests that by consuming more EPA and DHA, one may reduce blood triglyceride levels, blood pressure, clot formation and heart attack incidence, severity and mortality. 

Seafood is the best source of omega-3 fatty acids. The highest content of these oils can be found in cold water fatty fish such as salmon, fresh yellow fin tuna steak, herring, sardines, oysters, halibut, flounder, sole, rainbow trout and canned light tuna. Although omega-3 oils are found in some plant foods, such as ground flaxseed, canola oil, nuts and seeds, these sources are not as protective to the heart as seafood. Incorporating more than two servings of fatty fish per week may reduce the risk of coronary heart disease by nearly half and is now officially endorsed by the American Heart Association (AHA). For individuals with existing coronary heart disease, AHA recommends .5 - 1 gram of EPA + DHA per day of omega-3 (preferably from fatty fish), and 2-4 grams per day provided as capsules under physician’s care for patients who need to lower triglycerides. Check with your physician if you are taking a blood thinner before taking omega-3 supplements.

Due to the concern of the risks of mercury in fish, the Food and Drug Administration recommends that children, as well as pregnant and nursing women, limit fish intake to 12 ounces per week and avoid species that are high in mercury. These include fresh blue fin and ahi tuna steak, shark, tilefish, king mackerel and swordfish.

Take these action steps to increase omega-3s:

  1. Eat fatty fish two meals per week (8 -12 ozs. weekly) to consume the recommended 1 g EPA +DHA per day. A typical restaurant portion of fish equals 6 oz. cooked (the size of 2 decks of cards). Use canola oil for cooking fish.
  2. Select canola oil-based mayonnaise and salad dressings.
  3. Add 2 Tbsp. of ground flaxseed to your cereal, yogurt, smoothies, pancake batter, muffins, breads or cookies. Store whole seeds in the freezer in an airtight container to maintain freshness.
  4. Enjoy walnuts (limit to ¼ cup per day) or roasted soybean kernels (soy nuts) limited to ¼ cup per day.
  5. If you do not eat fish, the best alternative is fish oil supplementation. We recommend Cooper Complete® Advanced Omega-3, a high potency omega-3 oil supplement.

Omega-3 Content of Foods:
(Fish - 6 oz. cooked, Omega-3 measured in grams)

Salmon, Atlantic, farmed 3.7
Salmon, Atlantic, wild 3.1
Rainbow trout, farmed 2.0
Herring (3 ounces) 1.8
Sardines packed in oil (3 ounces) 1.3
Oysters, Pacific (3 ounces) 1.2
Polluck 0.9
Halibut 0.8
Tuna steak, fresh yellow fin 0.5
Light tuna in water (3 ounces) 0.2


Nuts, Seeds, Oils (Omega-3 measured in grams)

Flaxseeds, ground (2 Tbsp.) 3.2
Walnuts (1 ounce) 2.6
Canola oil (1 Tbsp.) 1.3
Soynuts (1/4 cup) 0.6