To Your Health
September, 2008 (Vol. 02, Issue 09) |
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The three omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The body converts ALA into EPA and DHA. This conversion requires an enzyme called D-6-D, and research has shown this enzymatic function might be impaired in many people. Another way to get EPA and DHA is directly through the diet. Fatty fish are a rich source of EPA and DHA. DHA is essential for brain and eye development and function. EPA and DHA support cardiovascular health, healthy triglycerides and healthy blood pressure. Large-scale randomized controlled trials suggest DHA and EPA from fish oil lower triglycerides and reduce the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease. EPA and DHA produce eicosanoids, and their inflammation-lowering properties may be the factor involved in the cardiovascular and other health benefits of fish oil.
Which Fats and How Much?
In its 2005 Dietary Guidelines for Americans, the USDA recommends we get most of our dietary fat from sources containing polyunsaturated or monounsaturated fats. The USDA also recommends we decrease our saturated fatty acid intake and avoid trans fats as much as possible. The American Heart Association suggests all individuals include fish in their diets and people with a history of heart disease take fish oil supplements. As far as fats go, the rule of thumb is to cut down on fried foods and processed foods containing hydrogenated oils whenever we can and increase our use of quality oils like olive oil, canola oil, flaxseed oil, as well as our intake of nuts, seeds and fatty fish.
By incorporating the right kinds of fats into our diets, we can reduce the risk of developing chronic conditions such as high blood pressure and cholesterol, heart disease and diabetes. So, the next time you're staring down an aisle at the grocery store, wondering what to buy, remember healthy fats are a smart option.
Recommended Fat Intake
- Total fat intake for adults should be between 20-35 percent of daily calories.
- Total fat intake for children ages 4-18 years should be between 25-35 percent of daily calories.
- Total fat intake for children ages 2-3 years should be between 30-35 percent of daily calories.
- Less than 10 percent of daily calories should be from saturated fatty acids.
- Maximize the amount of poly- and monounsaturated fats compared to other sources of fat.
- Minimize the amount of saturated fat intake.
- Minimize trans fat intake as much as possible.
- Fat intake greater than 35 percent of calories and increased intake of saturated fat are both associated with higher risk of heart disease.
Source: U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung, and Blood Institute
Kelly Kwiatkowski has worked as a communications professional and project manager in the academic and corporate health care research sectors for the past seven years. She currently is a scientific writer for a whole-foods supplement company in Palmyra, Wis.
