Omega 3 diets
Omega 3 diets
For years, we’ve heard that far causes heart attacks, high cholesterol, and weight gain, lint we now know that certain types of fat actually protect us from high cholesterol, diabetes, and high blood pressure.
Omega 3 fatty acids help lower bad LDL cholesterol, raise good HDL, cholesterol, lower triglycerides (a type of blood fat), and may reduce the risk of blood clots. That’s good news for everyone, but especially for folks with diabetes, who are more prone to heart disease. Omega 3’s aren’t made by our bodies. We must get them from food, specifically fish and plants. Fish provides important omega 3 fats called eicosapentaenoic acid (EPA) and docosahcxaenoic acid (DHA). Good sources include salmon, mackerel, sardines, herring, anchovies, rainbow trout, blue— tish, and white albacore tuna canned in water. Plants contain alpha—linolenic acid (ALA). Good sources are
canola oil, flax seed and flaxseed oil, walnut oil, and dark green, leafy vegetables. In your body, ALA is only partially converted to the much more powerful EPA and DHA. You need at least 0.5 gram of EPA and DHA per day and 1 gram per day of ALA. Here are five ways to add omega 3 to your diet.
• Eat fatty fish twice a week. That way, you’ll get your daily quota of 0.5 gram EPA and DHA.
• Say, “I’ll have the salmon.” Most restaurants offer a salmon entree—an easy way to get omega 3 . A 3-ounce serving will bring you almost 2 grams of EPA and DHA.
• Have a tuna sandwich. Use canned white albacore tuna in water—light tuna has fewer omega-3’s. A 3-ounce serving of tuna averages 1.1 grams of EPA and DHA. (Restaurant tuna is mostly yellow-fin, not a high omega 3 fish.)
• Use canola oil for baking and cooking.
• Sprinkle ground flaxseed on cereal or yogurt. One tablespoon contains 2.2 grams of ALA. You’ll find it at health food stores.