The Amazing Omega-3s!
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It seems like you can’t turn on a television or read a magazine without seeing something about the wonderful things omega-3 fatty acids can do for people. So why all the hype about omega-3 fatty acids and how do they work? The fact is that omega-3 fatty acids play several significant roles in the body. Omega-3 fatty acids are a form of essential fatty acids, and our bodies need them in order to function correctly. Since we cannot produce these nutrients on our own, we must consume them through our diet.
Cardiovascular benefits
One of the most famous benefits of omega-3 fatty acids is their ability to help reduce the risks of cardiovascular disease. They help to lower LDL (bad cholesterol) and triglyceride levels while increasing HDL (good cholesterol) levels. Omega-3 fatty acids also interfere with the way our platelets clump, which can help prevent arteries from clogging. Most studies show that 1-3 grams of fish oil per day is beneficial if you have coronary artery disease. To reduce triglyceride levels, 2-4 grams per day is the recommended dosage. You should look for fish oil that combines DHA and EPA. Because omega-3 fatty acids may have a synergistic effect with some cardiovascular medications, especially blood thinners, you should discuss taking them with your doctor before starting a regimen.
Anti-inflammatory benefits
Omega-3 fatty acids are also wonderful at reducing inflammation in the body caused by a number of reasons. Inflammation can be caused by compounds called eicosanoids and leukotrienes. Omega-3 fatty acids can block the inflammatory signals sent by eicosanoids and leukotrienes. They may also help to block some genes that trigger inflammation. There have been several studies on the effects of omega-3 fatty acids on rheumatoid arthritis. Most of the studies found that patients’ joint stiffness and tenderness significantly decreased after taking approximately 9 grams of fish oil per day for 4-6 months. Some patients were even able to stop taking their non- steroidal anti-inflammatory medications.
Weight loss
There is no magic bullet to help people lose weight without lowering the amount of the calories a person takes in. Some recent studies have shown that very low calorie diets, like those WLS patients follow, rich in omega-3 fatty acids may help people lose weight and reduce BMI. Other studies have shown that a diet high in omega-3 fatty acids may help lower leptin — a hormone that influences the amount of hunger a person feels. Omega-3 fatty acids may also have an effect on insulin resistance, which can lead to the development of diabetes. Studies have also shown the effect of omega-3 fatty acids in improving some of the symptoms of polycystic ovarian disease, which includes weight gain.
Special considerations for WLS patients
Depending on the person, and the type of weight loss surgery they had, some people may not be able swallow a fish oil capsule after surgery and may want to try to eat fortified foods or flaxseed instead. Depending upon the type of weight loss surgery, patients may have different levels of tolerating fats in their diet. Some duodenal switch patients are unable to tolerate added fat in their diet. These patients can try consuming foods naturally high in omega-3 fatty acids or foods that are fortified with omega-3s instead of taking supplements. Often times, after weight loss surgery, patients have problems getting enough fiber. Adding ground flaxseed to foods can help increase a person’s fiber and omega-3 fatty intake. Be sure to increase your fluid intake if you increase your fiber intake. Omega-3 fatty acids inhibit blood clotting, so if you are a month or less away from surgery, you should not start taking them or stop taking them if you are already taking them. Weight loss surgery patients may also have to eat smaller portions of high omega-3 foods since they have smaller stomachs and may not be able to eat the recommended serving size.
Sources
Today, it is easy to consume the recommended amount of omega-3 fatty acids from food. A variety of foods from eggs, orange juice, and butter substitutes are fortified with omega-3 fatty acids. Be sure to read food labels to see if a particular food has been fortified with omega-3 fatty acids, and remember that the best natural sources of omega-3 fatty acids come from fatty fish.
Jodi Wellner, RD, LD, is a dietitian at Legacy Community Health in Houston, Texas and received her Certificate of Training in Childhood and Adolescent Weight Management from the American Dietetic Association.
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