Tasty Bites: Omega-3 Fatty Acids

By Candy, RN (Steele the Day)

Omega-3 fatty acids are a big buzz in the world of nutrition. Chances are pretty good if you’ve found yourself glaring at lab results showing high triglycerides or high cholesterol, your doctor has recommended fish oil supplements. Many studies have shown that the anti-inflammatory and antioxidative effects of fish oil slow the progression plaque build-up in the arteries, reduce the risk of heart attacks, reduce dangerous heart rhythms, and even reduce strokes in people who have heart disease. Many people swear by the benefits it provides in reducing arthritic pain and other joint discomforts.

Supplements are fine, but they are just that: supplements. I don’t consider them “in lieu of’s” and have always believed that a nutrient in its purest form is the healthiest. And supplements can have a hefty price tag, though not nearly as high as cholesterol medication. Enter the salmon, albacore tuna, mackerel, and the lowly herring. They are loaded with healthy Omega-3 fatty acids.

Did I hear a virtual collective “ewwww….??” A lot of people just don’t like fish. Especially “fishy” fish, which tend to have the highest concentrations of Omega-3’s. There are also valid concerns about the mercury content in fish. What’s a girl/boy to do?

There are plant sources of Omega-3’s that you can eat as well. True, they don’t contain both of the usable fatty acids that you find in fish and the jury is still out on whether or not they are just as effective, but you’re halfway there. Baby steps to health. Baby steps.

Great plant sources of the ALA half of Omega-3’s are ground flax, chia seeds, edamame, and tofu. Nuts, especially walnuts, pecans, and pine nuts are also excellent sources of this healthy fat, as well as other phytonutrients and fiber. But remember, it’s a fat, and with fat comes calories, albeit healthy calories.

Here are some of my Omega-3 Tricks, aka ways to sneak more health onto your family’s plate:

• Mix almond butter with a sprinkle of flax meal and spread on toast.
• Add a tablespoon of flax meal and/or chia seeds (I usually use both) to oatmeal.
• Steam or microwave edamame in the shell for a quick snack. Sprinkle with a bit of sea salt and just munch. (But don’t eat the shell!)
• Add a spoonful of ground flax to just about any soup or stew. You will never know it’s there.
• Sprinkle nuts, flax and chia seeds on salads.
• Substitute ground flax for some of the fat in baking breads, cookies, and muffins.
• Use extra virgin olive oil, grapeseed, or canola oils in cooking & baking.

I keep a mixture of gold and brown whole flax seed on hand at all times. About once a week I grind it up and keep it refrigerated in a zip top bag. Fresh ground flax will go rancid in a few weeks if not refrigerated. Whole flax will allegedly keep indefinitely if stored away from UV light.

One of my favorite breakfasts is whole grain toast with almond butter mixed with ground flax, topped with a half of a banana, and topped with another flax sprinkle.

Do you have some Omega-3 recipes to share?

Resources: American Heart Association, Nutrition Data, Flax Council of Canada

Candy Steele is a registered nurse who has worked with cardiac patients for over thirty years. “Functional foods” have become her passion, and she enjoys sharing her love of cooking, a random life and a faithful Jesus with her friends at Steele (the Day). She is blessed with three grown children, a new daughter-in-law, and a kind and patient husband who only knows how to fix popcorn (but she’s OK with that).

Comments

[JasonS]

Great tips-- thanks!

[Bridget]

This is great info! I try to eat healthy, but this is the real deal... thanks, Candy.