Omega-3 Fatty AcidsLunch & Learn

Rebekah VukovichDietetic Intern

Objectives

Describe the benefits of omega 3’s.

Identify sources of omega-3 fats.

State the recommended intake for you.

What are omega-3 fatty acids? A polyunsaturated fatLong carbon chain with double bondsEssential fatty acid3 types

Alpha linolenic acid (ALA) Eicosapentaenoic (EPA)Docosahexaenoic acid (DHA)

Which of the following foods contains omega-3 fats?

A. Coconut oil B. WalnutsC. Avocados D. Palm oil E. Almonds

Answer: Walnuts

Sources EPA and DHA

Marine-derived Cold water fish, fatty fish SalmonAlbacore tuna, canned albacore tuna (canned in

water)SardinesMackerelLake troutHerring Omega-3 Supplements

SourcesALA

Plant derivedWalnutsGround flaxseed, flaxseed oilCanola oilSoybean oilHemp seeds, hemp oilChia seeds

Omega-3 enriched eggs Body converts some

ALA -> EPA and DHA

BenefitsReduce risk for Coronary Heart Disease

(CHD)Slightly lower blood pressureReduce LDL-cholesterol and increase HDL-

cholesterolDecrease risk for thrombosis Decrease growth of atherosclerotic plaqueImprove endothelial function

BenefitsAnti-inflammatory Rheumatoid arthritis

Reduce stiffnessReduce join painReduce use of NSAIDS

May also reduce joint pain in osteoarthritis

Essential for cognitive function Protective against Alzheimer's disease and

dementia

Coronary Heart Disease #1 killer in AmericaResult of plaque build up in the arteriesRestricts blood flow High intakes of omega-3’s or fish are strongly

associated with reduced fatal and non-fatal CHD

Modest consumption of fish (one to two serving/week) may reduce coronary death by as much as 36%.

Omega 3 supplements can slow the progression of atherosclerosis in patients with preexisting CHD.

How often do you eat fish? A. 2 or more times per week B. Once a weekC. A couple of times a monthD. Occasionally, < once a

month E. Never

How much do I need? General population:

At least 2 servings of fish (particularly fatty fish) per week.

Serving = 3.5 ounces cooked fish or ¾ cup flaked fish

500 – 800 mg/day EPA + DHA (marine-derived)

Also include plant-derived omega-3’s Institute of Medicine recommends 1.6 grams/day

for men and 1.1 grams/day for women. 2.2 – 4.4 grams per day ALA (particularly

vegetarians)

How much do I need? With existing CHD:

1 gram of EPA + DHA (combined) per day. From fish or supplement

With hypertriglyceridemia:2-4 grams of EPA + DHA per day Can lower triglycerides by 20-40% Check with physician

With rheumatoid arthritis: 1.2 - 3.5 grams EPA + DHA per day

EPA + DHA Amounts in FishGrams per 3 ounce serving

Tuna- white, canned in water 0.73Tuna- albacore, canned in water0.17- .25 Tuna- fresh 0.24- 1.28Sardines 0.98- 1.70Salmon- Atlantic 0.90- 1.9 Mackerel 0.34 – 1.57Herring 1.71- 1.81Trout, rainbow 0.84- 0.98Halibut 0.4- 1.0 Pollock 0.45

Chia seeds 2 TBSP = 4 Flaxseed oil 1 TBSP = 7.2Ground flaxseed 2 TBSP = 3.2Hempseed oil 1 TBSP = 2.8Hempseeds 1 TBSP = 1.2Walnuts ¼ cup = 2.6

ALA Amounts in PlantsGrams per serving

Concern about toxins…Levels of mercury, polychlorinated biphenyls

(PCBs), dioxins, and other environmental contaminants.

Levels of toxins generally higher in older, larger predatory fish.

Potential for higher levels of mercury: shark, swordfish, king mackerel, tilefish, blue fin tuna

Low in mercury: canned light tuna, salmon, pollock, catfish, shrimp, cod,

flounder, crabs, scallops Reduce exposure by removing skin and surface fat

before cooking.

RecommendationsMiddle-aged and older men and postmenopausal

women: benefits far outweigh the potential risks! Eat a variety of fish to minimize potential

adverse effects. Children and pregnant women

Avoid eating fish with high levels of mercury contamination.

Up to 12 ounces per week of a variety of fish and shellfish that are low in mercury.

Check local advisories about the safety of fish from local likes and rivers.

How often should the general populations eat fatty fish?

A. Once a monthB. Once a weekC. Twice a weekD. EverydayE. No amount specified

Answer C. Twice a week.

SupplementsWell-made supplements have virtually no mercury and

contaminants. Poorly prepared supplements can contain contaminants. Side effects:

Fishy-breath Gastrointestinal discomfort

Gas, bloating, belching Occur more frequently at 4 grams/day or higher doses.

Reducing side effects: Take with foodFreeze capsules Switch brands Start with a small dose, gradually increaseTake small doses throughout the day

Who may benefit from an omega-3 supplement?

Those with…A. High LDL cholesterolB. High triglyceridesC. Rheumatoid arthritis D. Previous heart attackE. All the above

AnswerE. All of the above.

Recipe- Tuna Salad Ingredients Instructions¼ cup plain greek yogurt1 TBSP mayo or spicy

mustard1 5-oz. can albacore tuna1 small apple diced2 stalks celery, diced1 tsp onion powder or ¼

cup chopped onion¼ tsp garlic saltSalt and pepper to tasteDash of lemon juice

Chop the apple and celery. Add to a bowl.

Drain tuna and add to bowl.

Add greek yogurt and mayo

Add spices, salt and pepper, and lemon juice

Mix thoroughly and serve in whole wheat pitas! Recipe from :

http://theyoopergirl.com/2014/01/skinny-greek-yogurt-tuna-salad/

Recipe-Fish Fillets Ingredients Directions: 12 oz. fish (fresh or

frozen)1 TBSP honey 2 TBSP spicy mustard 1 TBSP lemon juice1 tsp curry powder½ tsp salt

Thaw fish per package instructions, pat dry with a paper towel.

Put the thawed fish on a plate or wax paper.

Mix the rest of the ingredients and spread on both sides of the fish. Let stand for 15 minutes.

Place seasoned fish in broil pan and broil 4 inches from heat about 10 minutes or until the fish flakes easily with a fork.

Serve with brown rice and a vegetable.

Flaxseed- Uses Mix 1-2 tablespoons into hot cereal (oatmeal,

cream of wheat)Blend into a smoothie or yogurtStir into saucesAs an egg substitute: Mix 1 TBSP ground

flaxseed with 3 TBSP water, let stand for 5 minutes.

Whole flaxseeds are not absorbed. Look for ground flaxseed or grind yourself in a coffee grinder or blender.

How will you increase the omega-3 in your diet?

A. Eat more fatty fishB. Buy and try ground flaxseedC. Cook with canola oilD. Eat a small handful of walnuts as a

snackE. Take an omega-3 supplement

Additional Resources Academy of Nutrition and Dietetics

eatright.org American Heart Association

heart.org Harvard School of Public Health

http://www.hsph.harvard.edu/nutritionsource/omega-3/

Thank you! Questions?

ReferencesFish and Omega-3 Fatty Acids. (2014, May 14). Retrieved January 23, 2015, from American Heart Association: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp

Delgado-Lista, J. P.-M.-M. (2012). Long Chain Omega-3 Fatty Acids and Cardiovascular Disease: a systematic review. British Journal of Nutrition, 107, S201-S213.

Fish 101. (n.d.). Retrieved January 23, 2015, from American Heart Association: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Fish-101_UCM_305986_Article.jsp

Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2003). Omega-3 Fatty Acids and Cardiovascular Disease. Arterioscler Thromb Vasc Biol, 23, 151-152.

Salter, A. (2013). Dietary Fatty Acids and Cardiovascular Disease. Animal, 7(1), 163-171.