1. The Goods on Fats
How
We have always thought how a moment on the lips means a lifetime on the hips. But not
all fats are created equal. Some fats do more good than bad.
Evidence suggests that consuming omega-3 fatty acids is more beneficial to your
health than eating a low-fat diet. “Omega-3 fatty acids can reverse the effects of heart
disease and protect your heart,” says Marisa Moore, R.D. and national spokesperson for
the American Dietetic Association (ADA). “They reduce blood pressure and blood clots,”
Moore says.
These smart fats have proven to reduce coronary heart disease and cardiac death
rates, according to the ADA. Studies also show that they aid communication within brain
cells.
What are omega-3 fatty acids?
We consume different types of fatty acids known as trans, saturated, monounsaturated
and polyunsaturated. “Monounsaturated and polyunsaturated fats are good choices,”
Moore says. Omega-3 fatty acids are polyunsaturated fats found naturally in fish oil and
certain plant and nut oils.
These essential fatty acids are also known as marine-derived docosahezaenoic
acid (DHA) and eicospentaenoic acid (EPA). Although, Apha-linolenic acid (ALA),
which comes from plant sources, can generally be converted into DHA and EPA
internally, resulting in an overall intake of omega-3 fatty acids. So eating omega-3 fatty
acids found in any food source is beneficial.
How to get omega-3 fatty acids
The ADA suggests consuming these good fats through a high omega-3 fatty acid intake
by including:
1. Fatty fish- “Take a look at adding fish two days a week into your diet,” Moore
says. Fish such as salmon, tuna, mackerel and sardines can reduce the risk for
Alzheimer’s disease.
2. Flaxseed- Buy whole seeds, ground flaxseeds and flaxseed flour and put them in
bread, cereals and smoothies to boost your immune system.
3. Walnuts- “Switch from croutons on your salad to walnuts,” Moore says. “You
still get the same crunch with added nutrition.”
4. Tofu- Add this low-fat protein to stir-fry or make a tofu shake.
5. Canola oil- “Low in saturated fat, canola oil is a great way to add omega-3 fatty

2. acids,” Moore says.
6.
7. Soybeans- Any form of soy will add significant fatty acid and protein to your
diet.
CMAJ, omega-3 science:
http://www.pubmedcentral.nih.gov.ezproxy1.lib.asu.edu/articlerender.fcgi?
tool=pmcentrez&artid=2174995
AHA, fish: http://circ.ahajournals.org/cgi/content/full/106/21/2747
ADA, fish:
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_3957_ENU_HTML.htm
ADA, fats:
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/media_13699_ENU_HTML.htm
ADA, flax:
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_3995_ENU_HTML.htm
ADA, soy:
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4377_ENU_HTML.htm
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Make the right choice when you reach for fatty foods. “You want to minimize saturated
and trans fat,” says Marisa Moore, R.D. and national spokesperson for the American
Dietetic Association. “Go with foods that have more monounsaturated and
polyunsaturated fats.”
Foods that are higher in polyunsaturated fats contain more omega-3 fatty acids,
proven to reduce the risk of heart attack and strokes in people with known cardiovascular
disease. Start by substituting bad fats for good fats. Here are some examples:
Food Substitutes Total
Saturated
Fats
Monounsaturated
Fats
Polyunsaturated
(omega-3 or
omega-6)
Butter (1 Tbsp) 7.3g 3g 0.4g
Smart Balance Omega Plus
Spread (1 Tbsp)
2.7g 3.5g 2.5g
Whole Milk (1 cup) 4.5g 1.9g 0.5g
Organic Soy Milk (1 cup) 0.5g 1g 2.4g
1 large egg 1.5g 2g 0.7g
1 omega-3 enriched egg 1.2g 1.6g 1.1g
Olive Oil (1 Tbsp) 1.9g 9.9g 1.4g
Canola Oil (1 Tbsp) 1g 8.9g 3.5g

3. Croutons (1 cup) 2g 3.8g 0.9g
English Walnuts (1 cup) 7.2g 10.5g 55g
Burger King Hamburger 5g 5.3g 1.2g
Morningstar Farms
Black Bean Burger
0.7g 1.5g 3.8g
FDA, eggs: http://www.cfsan.fda.gov/~dms/qhceggs.html,
http://www.fda.gov/OHRMS/DOCKETS/DOCKETS/04q0072/04q-0072-pdn0001-01-
vol5.pdf
FDA, nutritional value:
http://www.nal.usda.gov/fnic/foodcomp/search/
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Fat chance
Big Fat Question
Test your fats IQ and learn the difference between trans, saturated, monounsaturated and
polyunsaturated fats. Visit americanheart.org and go to Healthy Lifestyle, click Diet &
Nutrition, then go to Face the Fats, click Test your Fats IQ.