This document discusses the benefits of omega-3 fatty acids from fish oil supplements and food sources. It outlines the cardiovascular benefits of omega-3s, such as lowering blood pressure and reducing the risk of heart attack and stroke. While supplements can provide omega-3s, whole food sources like fatty fish, nuts, and fortified foods are generally best. The document recommends aiming for at least two servings of fatty fish per week or 1 gram of omega-3s per day for heart health, but checking with a doctor on appropriate supplement dosages. Omega-3s are beneficial fats that can be obtained through a balanced diet or supplements as needed.

1. Nanci Melster

2. What has brought about so much interest in
this particular supplement
 Over the past decade, many of us have
turned to supplementing our diets with
omega-3 fish oil. Fish oil can benefit
healthy individuals as well as those with a
diagnosis of heart disease.
 Omega-3 fish oil has both DHA and EPA
fatty acids, both of which can help to
prevent and manage heart disease.

3. So what are the benefits?
 Lowers blood pressure
 Reduces triglycerides
 Slows the development of plaque in the
arteries
 Reduces the chance of abnormal heart
rhythm
 Reduces the likelihood of both heart
attack and stroke
 Lessens the chance of sudden cardiac death
in people with heart disease

4. Are supplements the best way for us
to gain these benefits?
As with most nutrition needs, the best source is the
food itself, whether that might be fresh salmon or
canned tuna. More recently, omega-3 fatty acids have
been added to foods that we often have on our
shopping list. A couple of examples would be eggs or
peanut butter, as well as the supplements.
Although, the benefits of regular doses are not yet
defined clearly, talking with your physician can help you
determine if this is a good choice for you.

5. Are there other foods that contain
these benefits?
 Bread and pasta are some of the foods most
commonly enriched with omega-3s. You'll also find
them in seeds and nuts.
 Cereals are often fortified and although green leafy
vegetables have only one form of omega-3, which is
not as beneficial they are a great source of fiber in
addition.
 It is now thought that by fortifying baby food, there is
a benefit in the forming of a baby’s brain

6. How much is enough?
 The American Heart Association recommends that patients without
documented coronary heart disease, eat a variety of fatty fish (see list
below) and aim for at least two servings per week (total of at least 6-8
ounces).
 If you have heart disease, your recommended intake goal on a daily
basis should be right around one gram.
 If you have high triglyceride levels you might be advised to increase
your intake of omega-3 Generally, two-four grams of EPA + DHA are
recommended daily. This amount has been shown in research studies to
lower triglycerides approximately 25%-35%.
 A few examples of the amount of omega-3 fatty acids that you could
benefit from with fish might include: three ounces of Atlantic farm raised
salmon-a little over two and a half grams, three ounces of tuna – a little
over a gram and a half, or how about those little anchovies on our pizza
and salads? 3 ounces of those and you gain almost a gram and a half of
omega-3’s in your (ClevelandClinic.org,2013).

7. Risks?
 Like almost anything else, fresh is best rather than
fortified or enriched during the processing. Omega-3
fatty acids can oxidize if overly processed or allowed
to become stale.
 Getting more than 3 grams a day of omega-3s
increases the risk of bleeding. If you are getting this
nutrient through your diet, this issue is unlikely. But if
you are taking supplements, this is another reason to
check with your doctor to confirm the correct dosage
for your needs.

8. As mentioned earlier
Omega-3 fatty acids are GOOD for you!
Many of us hear the word fat and automatically think
we need to avoid that food or supplement. Today we
now know that it is a fact that there are many fats
that are not good for our health but Omega-3 is NOT
one of them.
Try scrambling some fortified eggs for breakfast,
have that peanut butter sandwich for lunch, and grill
out tonight with lemon pepper seasoned salmon
fillets- Your heart will thank you!

9. To learn more:
Bouchez, C. (2005-2014). Good Fat, Bad Fat; the facts about Omega-
3. Retrieved from http://www.webmd.com/food-recipes/features/good-
fat-bad-fat-facts-about-omega-3
Health and Prevention, Omega3 Fatty Acids, (2013) retrieved from
http://my.clevelandclinic.org/heart/prevention/nutrition/food-
choices/omega-3-fatty-acids.aspx
American Heart Association, Frequently Asked Questions About Better Fats,
(2014) retrieved from
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Frequently-
Asked-Questions-About-Better-Fats_UCM_305985_Article.jsp