...continued from Essential Fatty Acids for Eye Health

Omega-3 Fatty Acids: Eat Plenty of Fish

Studies increasingly have shown the eye health benefits of consuming healthy fatty acids, primarily those known as omega-3. The best sources of omega-3 essential fatty acids are cold-water fish, which are high in both EPA and DHA polyunsaturated fats.

These healthy polyunsaturated fats are thought to help reduce "bad" cholesterol, which helps maintain good blood flow providing oxygen and nutrients for the eyes as well as the rest of the body.

Examples of cold-water fish include salmon, mackerel, herring, sardine, and tuna. The American Heart Association recommends a minimum of two servings of any of these fish weekly to reduce the risk of cardiovascular disease.

However, some fish contain environmental toxins such as mercury, polychlorinated biphenyls (PCBs), and organochlorine (OC) pesticides, which may negate the beneficial cardiovascular effects of fish meals. To reduce the risk of ingesting toxins from salmon, wild Alaskan salmon is preferred over Atlantic and farmed varieties.

If you don't like fish, it appears you can get the same omega-3 benefits from fish oil supplements, which are available in gel-cap form. One recent study concluded fish oil supplements provide the same omega-3 benefits as whole fish with less risk of toxicity (Archives of Pathology and Laboratory Medicine, January 2005).

Other good sources of omega-3 fatty acids include flaxseeds, flaxseed oil, walnuts, and dark green leafy vegetables. However, your body cannot process the omega-3 fatty acids from these vegetarian sources as easily as the omega-3 fatty acids found in fish.

The following chart contains a sampling of foods high in DHA and EPA omega-3 fatty acids (combined):

Omega-6 Fatty Acids: Time To Switch Cooking Oils?

Omega-6 essential fatty acids include linoleic acid (LA), gamma-linolenic acid (GLA) and arachidonic acid (AA). LA is found in common cooking oils, including sunflower oil, corn oil, canola oil, and safflower oil. GLA is found in some seeds, and AA is present in meat and animal products.

The following chart lists several foods that have high levels of omega-6 fatty acids:

"Bad" Fats and the American Diet

A major problem in the typical American diet is the use of hydrogenated oils, which are present in margarine and in many processed foods. Hydrogenated oils contain trans-fatty acids, which are fat molecules with chemically altered structures.

Deep-fried foods, which are cooked in oil that is altered by very high temperatures, also contain trans-fatty acids. These "trans fats" interfere with the body's absorption of beneficial omega-3 fatty acids and may contribute to a number of diseases including cancer, heart disease, atherosclerosis ("hardening of the arteries"), high blood pressure, diabetes, obesity, immune system disorders, inflammatory disorders (including arthritis), and infant development problems.

For a more nutritious diet and potentially better eye health, try these simple changes:

1. Replace cooking oils that are high in omega-6 fatty acids with olive oil, which has significantly lower levels of omega-6.
2. Eat plenty of fish, fruits, and vegetables.
3. Avoid hydrogenated oils and margarine.
4. Avoid fried foods and foods containing trans fats.

With these changes, you'll likely find that your food is not only healthier but actually tastes better.

[Page updated July 2007]