All about omegas
Also known as one of the "good" polyunsaturated fats, omega-3 fats are recognized for their protective effect on heart health. There are actually two main classes of omega-3 fats found in food.
Plant-based omega-3 fats are found in foods like canola, flax and soy oil, ground flaxseed, walnuts, and some soft, non-hydrogenated margarines. Some other popular foods have been enriched with omega-3 fats, like eggs, milk, bread and soy beverages. ALA (alpha-linolenic acid) is the most common omega-3 found in plant-based foods. Because our bodies can’t make this type of omega-3 fat, it’s called an "essential fat" — meaning that it’s essential we get this fat from the food we eat.
Fish-based omega-3 fats are found in some enriched eggs and milk, but are most abundant in fatty fish like salmon, sardines, rainbow trout, herring and anchovies. When it comes to heart health, DHA (decosahexaenoic acid) and EPA (eicosapentaenoic acid) are the two most talked about fish-based omega-3s.
It’s wise to eat a balanced diet that includes a variety of foods containing different types of omega-3 fats. This will enable you to get a combination of ALA, DHA and EPA.
Omega-6 fats are another type of "good" polyunsaturated fat. They work a little differently than omega-3s, and are also thought to be beneficial for heart health when they replace saturated fat in the diet. Omega-6 fats are found in just about every type of vegetable oil, such as sunflower, cottonseed, peanut and corn oils, and soft margarines made from these oils.
Omega-9 fats are a type of monounsaturated fat (another "good" fat), but they aren’t considered "essential" because our bodies can produce them from the food we eat. Olive oil and avocado are rich in omega-9 fats.
The bottom line is that most of us probably need to be eating more heart healthy omega-3 fats. Having fish a couple of times a week is a great way to get started.