What Are Omega-3’s and How You Can Meet Your Dietary Levels?
More than 80% of the world’s population is deficient in omega-3s.[1] In fact, according to recent survey results, three quarters of Australians are not even aware of what omega-3s are.[2]
Omega-3s are essential fatty acids that are important for overall health. Found predominately in fish and some plant sources, they’re essential as our body can’t
make these fats on their own.[1] Also known as polyunsaturated fatty acids, omega-3s are necessary for brain function, reducing symptoms such as pain and stiffness in osteoarthritis sufferers, helping to reduce swelling and inflammation of painful joints, and lowering blood triglyceride levels[2]. Most importantly of all, they may be the main way to reduce your risk of heart disease and improve your cardiovascular system.[3]
To help raise awareness of these essential fatty acids, we spoke with omega-3 expert Dr Bill Harris about how can you ensure you are getting enough omega-3s from your diet:
What are omega-3s?
There are two most important omega-3 fatty acids are EPA – eicosapentaenoic acid and DHA – docosahexaenoic acid. These are found mainly in fish and other seafoods. A third omega-3, ALA – alpha-linolenic acid, is found in a range of plants foods, most predominantly in flax seeds, soy oil and walnuts. ALA must be converted in the body to EPA and DHA, but this is a very slow process.
How can omega-3s boost my heart health?
Research shows that omega-3 fatty acids affect heart disease risk in part by reducing inflammation throughout the body.[4] It’s this inflammation which can damage your blood vessels and lead to heart disease and stroke. Omega-3 fatty acids, particularly in high doses (3-4000 mg/day) also decrease triglycerides and lower blood pressure slightly. Omega-3s also reduce the tendency of blood to clot when it shouldn’t, and can help prevent the development of an irregular heartbeat.[5]
By eating foods which have a high tissue level of marine omega-3s, you’ll be doing your heart some good. Your best choices include salmon, mackerel, herring, lake trout, sardines, anchovies and tuna.[6]
How much omega-3s should I be eating?
According the National Heart Foundation of Australia, Australians are recommended to include two-three servings of fish every week to obtain at least 250-500 mg of marine-sourced (DHA+EPA) omega-3s.[7] However, according to a recent survey, more than half (52%) of Australians are not meeting this.2
How do I boost my omega-3 levels if I don’t like fish?
If you don’t particularly like fish, or find it difficult to eat it as often as recommended, taking a daily supplement of essential fatty acids may be of benefit. The most common way in Western countries to achieve the recommended intakes of 250-500 mg of EPA+DHA per day is to take an omega-3 supplement. There are many varieties, but they may be generally broken down into 3 categories by original source: fish, krill or algae. All three types can provide significant amounts of EPA+DHA, and they constitute the surest way to guarantee optimal intakes. Remember to always check with your healthcare practitioner to ensure that a supplement is right for you before adding to your diet.
How do I tell if I’m eating enough omega-3s?
Finding out your omega-3 levels means that you can empower yourself about your health, but the only way to accurately know you omega-3 number is to measure your levels.
The Omega-3 Index Test is a simple finger-prick blood test which measures omega-3 fatty acids, EPA and DHA, in the red blood cells.
The target Omega-3 Index is 8% to 12%, a range which is associated with the lowest risk for developing cardiovascular disease. An Omega-3 Index of 4% or less is linked with a relatively high risk.
In Australia the average omega-3 level is low and falls between 4-6%.8
Omega-3 Index testing is available through select practitioners and pharmacies. Please visit www.omega3.net.au for a full list of participants.
About Dr Bill Harris
Dr. Harris is an internationally recognised expert on omega-3 fatty acids and how they can benefit patients with heart disease. He obtained his PhD in Human Nutrition from the University of Minnesota, and completed post-doctoral fellowships in Clinical Nutrition and Lipid Metabolism with Dr Bill Connor at the Oregon Health Sciences University.
