Eat fat, don’t eat fat, eat fat and the argument has been ongoing.

Many times I hear from customers that they have been told to either reduce their fat intake or to consume good fats, but don’t know what those are. Let’s go into a little more detail on omega-3 fats.

Omega-3 fats are healthier polyunsaturated types of fat and they are essential  meaning they cannot be made by the body. There are three types: DHA, EPA and ALA.

DHA and EPA are found in fatty, cold water fish including salmon, mackerel, halibut, sardines, tuna and herring and are the most beneficial to our bodies. DHA is concentrated in the brain and in the retinas of the eyes. EPA doesn’t become part of the brain’s structure, but does reduce inflammatory processes in the brain and has a unique role of maintaining a healthy mood. ALA is the plant-based form of omega-3 and is found in some vegetables like kale and spinach, flax and pumpkin seeds and walnuts.

ALA may help with heart health; a small portion of ALA is converted to the more desirable DHA in the body.

There are six reasons to be eating omega-3 fats (DHA and EPA) including:

•Preventing heart attack and stroke: May help prevent hardening of the arteries, blood clots and irregular heartbeat; reduce inflammation and decrease blood pressure

•Lowering triglycerides: Omega -3 fats may reduce triglyceride levels up to 50 percent

•Feeding your brain: During the mother s last trimester of pregnancy and when nursing, foods rich in omega-3 fats may help enhance infant vision and brain development. Also, as we age, omega-3 fats have a role in maintaining healthy memory.

•Protecting vision health: Omega-3 fats may help protect eyes from age-related macular degeneration, the leading cause of blindness in older adults.

•Enhancing mood: Emerging research is looking at the benefits of omega-3 fats (primarily EPA forms) toward depression symptoms and other mental health issues. However, it is important to talk with your doctor before changing your current medications.

•Reducing arthritis pain: Omega-3 fats have an anti-inflammatory effect and may help reduce the pain associated with arthritis.

Recommendations from the American Heart Association on how much:

•For people without documented coronary heart disease, the recommendation is to eat a variety of fish (preferably oily—see above examples) at least twice per week. Include oils and foods rich in ALA like flaxseed, canola oil and walnuts.

•For people with documented coronary heart disease, the recommendation is to consume approximately 1 gram of EPA+DHA per day, preferably from oily fish. Supplements can be considered under the direction of a physician.

•For people with high triglycerides, the recommendation is two to four grams of EPA+DHA per day in supplement form, but only under the direction of a physician.

The goal for all of us is to obtain omega-3 fats from more oily fish twice weekly — and here is a delicious recipe to get you started.

 

 

Sweet and smoky salmon

Serves 4

All you need

•4 (4 oz each) salmon fillets

•2 tbsp packed Hy-Vee brown sugar, divided

•Ground cumin, to taste

•Hy-Vee sea salt and Hy-Vee cracked black pepper, to taste

 

All you do

1. Preheat oven to 450 degrees.

2. Place salmon fillets skin-side-down on a greased baking sheet. Press each fillet with 1/2 tbsp. brown sugar. Sprinkle each lightly with ground cumin and salt.

3. Bake for 15 minutes or until fish flakes easily with a fork.

4. Sprinkle with black pepper before serving.

Nutrition Facts per serving: 230 calories, 12 g fat, 2.5 g saturated fat, 0 g trans fat, 65 mg cholesterol, 105 mg sodium, 7 g carbohydrates, 0 g fiber, 7 g sugar, 23 g protein.

Daily Values: 2% vitamin A, 8% vitamin C, 2% calcium, 4% iron.