Don’t let a couple of “fishy” reports sway you. The latest news about omega-3s isn’t good – it’s great! We know more than ever about how these good fats keep your body and brain younger. That means getting a daily dose is smarter than ever.
TV, newspapers, radio and online media went negative about omega-3 fatty acids twice in recent months. First, a review of brain studies said good fats don’t sharpen thinking skills. But there’s plenty of other research showing that fish oil, and especially the king of omega-3’s, DHA, is good for memory and mental sharpness – and skimping on it puts brain cells at risk. Second, a big review of heart studies concluded omega-3s don’t keep tickers in tip-top shape. But that analysis looked at people with already troubled hearts, didn’t factor in their fish oil doses, or factor out those taking heart drugs (like cholesterol-lowering statins) that may overshadow good fat’s inflammation-cooling effects.
The fact is, omega-3s are safe and packed with serious talents for slashing your risk of heart disease, type 2 diabetes, arthritis and Alzheimer’s disease. The latest great news:
Omega-3s cool body-wide inflammation. Inflammatory chemicals in your bloodstream – spinoffs of your body’s efforts to fight infection, an immune-system overreaction, or even from belly fat – put you at risk for heart attack, stroke, diabetes, joint pain and more. But a daily dose of omega-3s turns off pro-inflammatory genes embedded in fat cells, while giving your body the building blocks it needs to produce more inflammation-cooling compounds. Good deal!
Omega-3s reduce free-radical damage. Rogue oxygen molecules in your body can ding your DNA in ways that increase odds for heart disease and brain decline. A regular fish-oil habit reduces this “oxidative stress” by 15 percent.
Omega-3s pamper brain cells. Bumping up your DHA-omega-3 intake by just half a salmon filet per week could lower levels of brain cell-strangling beta amyloids in your bloodstream by 20 percent to 30 percent. Less in your blood means less in your brain – a good thing, since they’re responsible for the tangles around brain cells that characterize Alzheimer’s disease!
Omega-3s may deliver extra protection if you’re overweight or are a smoker. Getting back to a healthy weight and kicking cigs are important, but omega-3s can help protect you from the health risks that pile on from smoking and excess body fat. Fish oil reduces the stiffness of a smoker’s arteries (that contributes to heart attack and stroke risk). If you’re extremely overweight, a daily dose of fish oil can dial down inflammation.
Ready to get your daily helping of omega-3s? Here’s how to get ’em like we do:
Feast on omega-3-rich fish. Only two types of fish – salmon and wild trout – that are widely available in the U.S. and Canada are good sources of omega-3s. If you’re getting your omega-3s by eating two fist-size servings of fish per week, make sure it’s one of these. Canned salmon is one affordable way to do that.
Pop the best omega-3 supplements. We recommend a daily 900 milligram DHA algal supplement (Dr. Mike heads the scientific advisory committee of one manufacturer). DHA is the most potent omega-3; from it, your body can make another type, EPA, which has heart-health benefits. Algal supplements are also great if you’re a vegetarian or don’t like fishy burps. Also, some fish oil supplements contain 30 percent palm oil (loaded with inflammation-boosting saturated fat), and algal oil doesn’t.
Balance omega-3s and omega-6s. Some experts say cutting back on omega-6 fatty acids, which may increase inflammation, while increasing omega-3s is a smart balancing act. Reduce your omega-6 intake the easy way by choosing canola or olive oil instead of corn or soybean oil for cooking and drizzling over salads.
– Dr. Michael Roizen & Dr. Mehmet Oz
© 2012 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.