Omega-3 fats proven wholesome

FATS ARE NOT necessarily evil.

In fact, a certain class of fats, dubbed omega-3 fats, may actually help prevent or ease a number of ailments, including heart attacks; fatally irregular heartbeats; strokes; and cancers of the colon, breast, prostate and endometrium. They may also help with autoimmune problems such as respiratory allergies, asthma, rheumatoid arthritis; and intestinal problems such as Crohn's disease and ulcerative colitis.

Omega-3 fats may even help ease some cases of bipolar disorder and are being studied as a treatment for major depression, schizophrenia and dementia.

American Eskimos and Canadian Cree natives, who traditionally eat more fatty fish than white Americans, have fewer cases of the above-mentioned diseases as well as higher levels of omega-3 fats in their blood, higher levels of "the good kind" or HDL cholesterol, lower levels of triglycerides and lower blood pressure.

I have warned before that if something sounds too good to be true, it probably is. But in the case of omega-3 fats, scientists say that some of us may be deficient in these essential nutrients.

Back in Paleolithic times, cavemen's diets were much higher in omega-3 fats, which are found in fatty fishes like salmon, tuna, anchovies, mackerel, herring and sardines, as well as in walnuts, pumpkin seeds, flax seeds and, in smaller amounts, in leafy green vegetables. Our cave-dwelling ancestors also ate less animal fats and vegetable oil than we eat today.

The type of fat we eat partially determines the structure of fats in our blood's plasma, in white blood cells--the warriors of the immune system--and in cell membranes in the brain, as well as in the eyes and in sperm cells.

Eating fatty fish seems to be good for pregnant women. Studies show it may reduce the risk of premature birth and may boost the development the brains and eyes of their unborn children.

An Italian study found 1 gram per day of omega-3 fats given to men who'd already had one heart attack prevented a second attack as well as pravastatin, a cholesterol-lowering drug. Costs were similar, and fish oil can be taken with many medicines--but ask your doctor first if you are considering it.

Better yet, I recommend eating fatty fish, such as salmon or trout, twice a week. The capsules are expensive and may cause fishy-tasting burps. Also, some fish-oil capsules, especially fish-liver-oil capsules, may be contaminated with dioxins, cancer-causing pollutants.

Another reason to eat fish rather than pills is that some fish-oil supplements contained less than advertised, according to independent tests by ConsumerLabs. According to Tufts University researchers, two brands that did deliver what they advertised were Nutrilite Omega 3 Complex Dietary Supplement and Puritan's Pride Inspired by Nature Salmon Oil.

If you don't eat fish, plants--including flax seed, flax-seed oil, English walnuts, walnut oil, soybeans, tofu and canola oil--offer similar benefits.

My favorite way to get omega-3s is to make a trail mix of walnuts and raisins. I also add chopped walnuts to oatmeal and to muffins.

Eating two to three tablespoons of flax seed per week may be useful. It's in the bulk section of Ukrop's and at health food stores. You absorb flax better if you grind it first--pop it in the blender for a few seconds. You can store ground flax seed at room temperature for three to four months. It has almost no taste, so use as you would wheat germ: sprinkle over cereal, apple sauce or yogurt, or add it to muffin or pancake mixes. A tablespoon has nearly 3 grams of fiber and 50 calories.

One study indicated that flax-seed oil might aggravate prostate cancer. More research is needed, but until then, I don't recommend flax to men who have prostate cancer.

The U.S. government has not made any requirements for omega-3 fats or approved claims that they lower heart disease, but Canadian officials recommend 1 to 1.5 grams per day. See the table to compare the amount of omega-three fats in different foods.

JENNIFER MOTL is a registered dietitian in Fredericksburg.

Date published: Sun, 11/03/2002

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