Home > Health Information > HEALTHLink Alberta > Top Health Questions > 2010 Top Health Questions > Are foods with Omega-3 Fats added to them healthy?

I am starting to see more foods with Omega-3 Fats added to them. How can more fat be good for you?

June 5, 2010

Omega 3 fats are fats with many health benefits. Research has shown that many North Americans are not consuming enough “omega-3 fats”. Omega 3 fats are three different fats:

  • Alpha-linolenic acid (ALA)
  • Docosahexaenoic acid (DHA)
  • Eicosapentaoic acid (EPA)

Of these fats, people most commonly consume ALA. ALA is found in plant based foods.  However, most of the health benefits come from DHA and EPA. These omega fats are found in fatty fish like salmon, herring, mackerel, and trout. DHA and EPA lower the risk of a heart attack or stroke. During pregnancy, DHA is important in fetal brain development. Omega 3 fats are useful for the treatment of autoimmune and inflammatory diseases. Good sources of DHA in your diet can also reduce the risk of dementia and Alzheimer’s disease.

Even though you are eating foods with omega 3 fats added, you need to continue to read labels and select products that are low in saturated fats and cholesterol. Omega -3 fats have the same amount of calories as others fats. By eating a well-balanced diet containing a variety of foods including omega-3 fats, you will be able to ensure that you get enough ALA, DHA, and EPA to promote good health and prevent chronic health conditions.

You can increase your omega-3 fat intake in the following ways:

  • Choose to eat fish at least 2 times per week.
  • Add walnuts to your salads, cereal, or baking.
  • Use soybean oil or canola oil in salad dressing and recipes.
  • Enjoy fresh or frozen soybeans (edemame) as a vegetable at meals.
  • Add ground flaxseed to cereals or yogurt. Note: Pregnant women should limit their ground flaxseed intake to occasion use.
  • Eat omega-3 fortified products like eggs, milk, bread, and yogurt.

For more information about omega-3 fats, or for available programs and services, contact Health Link Alberta where nurses are available 24-7 to provide health advice and information. Call 1-866-408-LINK (5465) or 780-408-LINK (Edmonton area) or 403-943-LINK (Calgary area).