What are they? They are a nutritional element that first caught researchers’ attention 20 years ago and what they discovered could have healthy benefits for anyone worried about maintaining a healthy heart.

In the 1980’s, studies showed that the Inuit had low rates of heart disease despite their high-fat diet, very rich in fish. It turns out the Omega 3 acids in the fish may be what protected their hearts.

These fatty acids are poly-unsaturated fatty acids. Studies show that a diet rich in Omega 3 will help to lower triglycerides and increase HDL cholesterol (the good kind). Omega 3 acids may also act as an anticoagulant to prevent blood from clotting. Several other studies suggest that Omega 3 acids help to lower blood pressure.

With the increasing popularity of vegetarian diets and mounting fears about mercury and PCB’s in seafood, people often ask about using flax oil (which contains alpha-linolenic acids, or ALA) instead of fish oil. Our bodies can convert ALA into eicosapentaenoic acid (EPA) and docosahexanenoic acid (DHA), the beneficial elements of Omega 3 acids. 

Omega 3 fatty acids will protect against the accumulation in the body of a protein believed to be linked to Alzheimer’s disease according to the results of a new animal study published in The Journal of Neuroscience. This study investigated one particular kind of Omega 3 fatty acid, DHA (Docosahexanenoic acid) and the results are very encouraging.

Where to find Omega 3 fatty acids? All fish but especially salmon, mackerel, sardines and herring. American Heart Association recommends eating fish at least two times a week. Many commercial food products, such as breads, yogurt and infant formula are now fortified with Omega 3 fatty acids. Other sources include: Green leafy vegetables, soy and tofu, nuts and seeds like almonds, walnuts, pine nuts and flax seed. Cooking oils such as canola oil, soybean oil and flax seed oil all have Omega 3 fatty acids.

Beware, however, that cod liver oil is not a good source…it may cause toxicity in the excess amount due to its high levels of Vitamin A and D. Men are best to avoid flax oil pills until more research is done and the results are known about the potential link with prostate cancer.