Omega-3 Fatty Acids and Your Health by Cheryl Winter, M.S., R.D., R.N.

Omega-3 Fatty Acids Rich Foods:

Plant Products

(high in ALA)

flaxseed

tofu

walnuts

canola oil

wheat germ

green leafy vegetables

(spinach, mustard greens, purslane, collards)

Animal Products

(high in EPA & DHA)

salmon

herring

mackerel

bluefish

sardines

albacore tuna

halibut

Benefits of Omega-3 Fatty Acids:

•promote cardiovascular health

•increase memory and learning ability

•helps brain & vision development of infants

•decreased development of age-related macular degeneration (AMD)

•reduces risk of stroke and hyptertension

•improves regulation of heartbeat

•helps boost immune system (defends against cancer)

•promotes natural joint flexibility and mobility (decreases rheumatoid arthritis)

•reduces symptoms of depression

•reduces risk of dementia, e.g. Alzheimer’s disease

•reduces the amount of triglycerides released into blood

•increases HDL levels

Other Important Facts:

•Eating two to three, 3-ounce servings of fish per week is supported by the American Heart Association, with at least two servings from fish high in EPA and DHA

•Avoid fish with potential high levels of toxins and pay attention to advisory warnings for eating fish from questionable waters

•Children and pregnant and lactating women should consume fish with caution due to risk of mercury intoxication

•Fish oil supplements are NOT to be used in place of eating the actual food

•Studies show that eating as little as one serving per week of “fatty” fish can reduce your risk of cardiac arrest by 50-70%

•Since omega-3 fatty acids inhibit blood clotting, supplements should not be used by those who have blood clotting disorders or by individuals taking anticoagulant medications

•Most vitamins and most herbal supplements do not contain any omega-3 fatty acids

•The positive benefits seen with omega-3 fatty acids generally occur with continued use of greater than 12 weeks

•Do not use flaxseed oil for cooking (heat destroys the EFA)

•Flaxseed is preferable to flaxseed oil because of the healthy lignans and fiber content, not available in flaxseed oil.

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Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at http://www.HealthStepsRx.com a wellness organization that will help you Build a Better Life…One Step at a Time.

Learn all about HealthSteps Rx, Inc. Weight Management Program via TeleClasses, without leaving your home or office: http://www.healthstepsrx.com/services/online/steppower.htm

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BIO:

Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at http://www.HealthStepsRx.com a wellness organization that will help you Build a Better Life…One Step at a Time. Learn all about HealthSteps Rx, Inc. Weight Management Program via TeleClasses, without leaving your home or office: http://www.healthstepsrx.com/services/online/steppower.htm

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