Page 91 - EatingWell Special Edition Superfoods 2019

A L I F E S T Y L E T H A T L A S T S

actually meets that target. Plus, the “standard With more than 27,000 published studies on
American diet” includes far less omega-3 fats omega-3s, they’re one of the most researched nu-
than what’s considered optimal. Learning this— trients. Early data showed a correlation between
and being reminded of the benefits of omega-3s— omega-3s and lower rates of cardiovascular dis-
spurred me to get my levels checked. ease in Greenland’s native peoples. It was these
When my test results were ready, Doug Bibus, (now-debunked) findings that initially spurred

Ph.D., president of Lipid Technologies, emailed more research.
me my numbers, and a few days later we got on The strongest data are still with heart health
the phone to talk through them. Turns out, I’m and triglyceride management, which also bene-
merely average (a sad reality for someone who le- fits your heart. One study found that 4 grams of
gitimately loves seafood and is a nutritionist). My EPA/DHA a day significantly lowered triglycer-
total omega-3 score was 5.3%; the typical score for ides and very-low-density lipoprotein (VLDL, the
an American is 4.8%, but the target level is more really bad type of lipoprotein that’s been referred

than 9%, a number I’m fairly far from. to as BBs to your arteries). Consuming those
Another routine part of the test was to assess 4 grams also raised “good” HDL cholesterol and
my ratio of omega-6s to omega-3s. Omega-6s lowered total cholesterol. In addition, omega-3s
are omega-3s’ lesser-known cousins, and, like might lower blood pressure, slow the growth of
omega-3s, they are also essential. Omega-6s pri- plaque in your arteries and even decrease abnor-
marily come from nuts; seeds; plant-based oils, mal heart rhythms.
such as vegetable and soybean; and many pro- It’s not just your heart
cessed foods (crackers, salad dressings, fried that benefits from a healthy By upping your
foods) made with these ingredients. For a long dose of omega-3 fats. The seafood intake,

time there’s been advice to shun the 6s because research on cognitive de- you’ll get more
of their inflammatory properties. But not all in- cline appears promising good-for-you
flammation is bad; inflammation helps blood clot, (those with brain diseases omega-3s as well
for example, and heal cuts. It’s when our 6-to-3 typically do have lower lev- as key nutrients,
ratio is too far out of balance—according to some els of omega-3s). The prem- such as selenium,
research—that there might be concern. And, in ise of this research is that vitamins B and
6
general, Americans seem to be shifting their in- omega-3s are important fats B , and iron.
12
take toward consuming more omega-6s than 3s: within the brain, with unsat-
the ratio used to be close to 1-to-1; the average urated fats making up about
American’s is now 8.1-to-1. My results showed my a quarter of total brain fat, nearly all of which are
ratio to be 7-to-1, and the target is less than 5-to-1. from DHA. That being said, research isn’t clear yet
And so the eager nutritionist in me immediately if adding more omega-3s to one’s diet can slow or
wanted to troubleshoot with Bibus how to improve prevent cognitive-disease progression. Data also
my omega-3 levels and shift my omega ratio. suggest that fish oil might play a role in eye health
because, like the brain, most of the lipids in our

ON OUR CALL, DR. BIBUS SUGGESTED A SUPPLE- eyes are DHA.
ment, and I knew it would have to be in gummy But—as with most nutrition science—there are
form because I have a thing about swallowing skeptics. Some studies in the past few years sug-
pills. But those gummies, to me, taste wretched. gest that omega-3s, at least in supplement form,
So I pivoted: “I really want to do this as much might not be a “magic bullet,” as they’re often
as possible with food.” We spent the rest of the sold. For example, a literature search published
call brainstorming “sneaky” ways to boost my in 2016 concluded that the evidence is lacking to

omega-3 intake: time to switch to omega-3- support routinely taking omega-3 supplements
fortified milk and omega-3-enriched eggs, try out to prevent cardiovascular disease. And a meta-
some flaxseed- infused baked goods and ante up analysis published in 2012 in the prestigious jour-
for grass-fed dairy. nal JAMA found that omega-3 supplementation

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