There are two types of omega-3 fatty acids that are important for good heart
health. They are eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). EPA
and DHA are thought to:
- lower levels of unhealthy fats, such as triglycerides, in blood
- reduce cholesterol build-up in blood vessel walls
- prevent uneven heart rhythms
- prevent blood clots that block arteries
- help control inflammation
- reduce the stickiness of cells in blood.
By having these effects on the body, EPA and DHA may help people to avoid complications
from heart disease.
EPA and DHA probably won't prevent people from getting heart disease.
However, people who survive a first heart attack would benefit from adding EPA
and DHA to their diets, to increase their chances of surviving a second heart
attack. It also seems that people with more EPA and DHA in their diets are less
likely to die suddenly from a heart attack, another heart problem or any disease,
and are possibly less likely to have a stroke, compared to people with little
EPA and DHA in their diets.
Where do we find EPA and DHA in food?
EPA and DHA are mostly found in seafood. Fresh, frozen or canned fatty fish,
such as salmon, rainbow trout, anchovies, sardines, mackerel and herring are
the best sources. Canned tuna is a good choice; look for 'light'
tuna made from skipjack tuna rather than yellowfin or albacore ('white')
tuna, since skipjack tuna has less mercury than those other types. Other fish
and shellfish such as shrimp have lower amounts of EPA and DHA, but are still
good sources.
For people who don't like seafood, other foods can help you add DHA to
your diet. Eggs are a good choice; 1 large egg has 51 mg of DHA. Some products
with added DHA are available in Canada, including some brands of eggs, cheese
and milk.
Don't flax seed and soybeans also have omega-3 fatty acids?
Flax, canola and soybeans are rich in alpha-linolenic acid (ALA), which is
a different type of omega-3 fatty acid. However, they do not have any EPA or
DHA. Our bodies can make small amounts of EPA and DHA from ALA, but this is
not an efficient way to get EPA and DHA into our bodies. It's better to eat
foods with EPA and DHA or take these omega-3 fatty acids as supplements.
Check labels on 'omega-3' products!
Several 'omega-3' products on the market have added flax seed or
flax seed oil, and are sources of ALA but not EPA and DHA. So read the list
of ingredients in a product, and choose products with added EPA and DHA.
Resources for consumers:
5 Strategies You Can Adopt Today to Prevent Heart Disease
– MayoClinic.com
Fish FAQ: The Merits and Hazards of Eating Fish – MayoClinic.com
Mediterranean Diet for Heart Health – MayoClinic.com
Resources for health professionals:
Omega-3 Fatty Acids and Health – National Institutes
of Health Office of Dietary Supplements
Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid –
MedLine Plus
New Guidelines Focus on Fish, Fish Oil, Omega-3 Fatty Acids
– American Heart Association
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