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The Omega Connection
There are two essential fatty acids that contribute to heart health and they are part of the so-called "omega" grouping. Linoleic acid is one member of the omega-6 fat family, and alpha-linolenic acid is a member of the omega-3 fat family. Both of these fats are polyunsaturated fatty acids (PUFAs), and have been touted for their health benefits. That's because, when they're metabolized in the body, they form compounds known as eicosanoids that can act like hormones.
These fatty acids help regulate blood pressure, blood clot formation, blood lipids, and the immune response to injury and infection. They are also found in oily fish along with long-chain omega-3 fatty acids DHA and EPA. Reports in both the Journal of the American Medical Association and the New England Journal of Medicine found that two weekly 4-ounce servings of a fatty fish (like salmon) seem to help protect both men and women from heart disease. As a result, 2 servings of fish per week are recommended as part of the new U.S. Dietary Guidelines.
Omega-6
Sunflower, soybean and corn oil, and spreads made from omega-6 acids, are rich in linoleic acid. Leafy vegetables, nuts, and grains are also a source of these oils. It’s good to keep a balanced intake of omega-6 and omega-3 fatty acids in order to get the health benefits of each.
Omega-3
Canola, flax and soybean oil, flaxseeds and walnuts are sources of alpha-linolenic acid and can become omega-3 fatty acids in the body. Oily fish is the primary source of omega-3 fatty acids and are high in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Scientists believe that omega-3 fatty acids help protect against arrhythmia or irregular heartbeat. They may also inhibit the development of heart disease by lowering elevated blood triglyceride levels and by making blood platelets less likely to clump together and form blood clots.
Omega-rich foods
| food | serving size | calories | omega-3(g) | omega-6(g) |
Promise® 60%
Vegetable Oil Spread | 1 tbsp. | 80.0 | 0.4 | 3.4 |
Promise® 35%
Vegetable Oil Spread | 1 tbsp. | 45.0 | 0.25 | 2.0 |
| *salmon | 4 oz. | 161.0 | 2.0 | 0.5 |
| *trout | 4 oz. | 134.9 | 0.8 | 0.4 |
| *tuna | 4 oz. | 163.3 | 1.3 | 0.1 |
| bluefish | 4 oz. | 140.6 | 0.9 | 1.0 |
| herring | 4 oz. | 179.1 | 1.9 | 0.2 |
anchovies
(canned in oil, drained) | 1 oz. | 59.5 | 0.6 | 0.1 |
| sardines (canned) | 2 oz. | 117.9 | 0.8 | 2.0 |
| flax seed oil | 1 tbsp. | 119.5 | 7.5 | 1.8 |
| canola oil | 1 tbsp. | 123.8 | 1.3 | 2.8 |
| walnut oil | 1 tbsp. | 120.2 | 1.4 | 7.2 |
| soybean oil | 1 tbsp. | 75.0 | 0.9 | 6.9 |
| flax seeds (ground) | 2 tbsp. | 81.8 | 2.0 | 0.9 |
| walnuts (English) | 2 tbsp. | 148.8 | 1.1 | 4.8 |
| soybeans (cooked) | 1/2 cup | 97.0 | 0.5 | 3.8 |
| tofu (firm) | 1/2 cup | 80.9 | 0.4 | 2.8 |
| soy milk | 1 cup | 60.3 | 0.2 | 1.8 |
| raspberries | 1 cup | 60.3 | 0.1 | 0.3 |
green leafy vegetables
(such as spinach,
lettuce, or kale) | 1 cup raw
or 1/2 cup
cooked | 33.5 | 0.1 | 0.1 |
| wheat germ | 2 tbsp. | 51.8 | 0.1 | 0.8 |
Information for this chart was taken from ESHA research, Professional Nutrition Analysis Software and Databases, The Food Processor® software.
Levels of omega-3s will vary among species, and with farm vs. wild fish.
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