The Omega Connection

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Nutrition Facts

The Omega Connection

There are two essential fatty acids that contribute to a healthier

heart and they are part of the so-called " omega " grouping. Linoleic

acid is one of the omega-6 fat family, and alpha-linolenic acid is a

member of the omega-3 fat family. Both of these fats are PUFAs, and

have appeared in the news 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.

They help regulate blood pressure, blood clot formation, blood

lipids, and the immune response to injury and infection. These two

fatty acids are also found in oily fish along with long chain omega-

3 fatty acids DHA and EPA. Fish form part of a heart healthy diet.

Reports in the Journal of the American Medical Association, and the

New England Journal of Medicine found that two 4-ounce weekly

servings of a fatty fish (like salmon) seem to help protect both men

and women from heart disease. That is why 2 servings of fish per

week are recommended as part of the new Dietary Guidelines.

Sunflower and corn oil, and spreads made from them, 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–a 4:1 ratio of omega-6 to omega-3 fatty acids–so

you get the health benefits of each.

Canola, flax and soybean oil, flaxseeds and walnuts are sources of

alpha-linolenic acid. Fish is also a prime source. 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.