NUTRITION HOTLINE
By Suzanne Havala, MS, RD
PUT FISH FACTS IN PERSPECTIVE
QUESTION: I am trying to become a vegetarian because of health problems. I am still eating fish once a week for the omega-3 oil. Do you have any information about getting omega-3 from vegetarian food? Which foods?
E.K., CA
ANSWER: Epidemiologic data suggest that eating fish containing omega-3 fatty acids can lower the risk of heart disease, and studies have also shown that fish oils can lower serum cholesterol levels as effectively as some vegetable oils. Consequently, many people began taking fish oil supplements several years ago — even though it has never been established whether fish oil itself reduces the risk for heart disease.
Fish oil supplements are not generally recommended for several reasons. Oils are concentrated sources of calories; even fish oil can cause some people to gain weight. There are some concerns about environmental contaminants that may be present in fish oil, as well. A more effective strategy is simply to reduce your total fat intake to help prevent heart disease.
There are several different omega-3 fatty acids. One is linolenic acid. Non-fish sources of linolenic acid include some cereal grains (such as rice and wheat bran; wheat and oat germ), salad dressings, oils and margarine, legumes (such as chickpeas and lentils), nuts and seeds, some vegetables (such as cauliflower, broccoli, and spinach), and even strawberries, raspberries, and avocados. The effect of this omega-3 fatty acid on serum cholesterol levels and other blood characteristics is being studied.
But more to the point: it isn't necessary to eat fish or any other specific food to reduce your risk for heart disease. It's the big picture that counts. The most effective approach to take with your diet is to concentrate on keeping your total intake of fat low (30 grams of fat per day is a good goal for many adults) and to eat a wide variety of plant foods — especially fresh fruits and vegetables, whole grains, and legumes, while minimizing your consumption of sweets and other "empty-calorie" foods.
For more information see: Harold PM and Kinsella JE. Fish oil consumption and decreased risk of cardiovascular disease: a comparison of findings from animal and human feeding trials. Am J Clin Nutr 1986; 43:566-598; and Carroll KK and Woodward CJH. Nutrition and human health aspects of marine oils and lipids. pp. 435-456 in RG Ackman, ed. Marine Biogenic Lipids, Fats, and Oils, Vol. 2. CRC Press, Boca Raton, FL.
