Eating on the Run
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Nutrition yields cardiovascular health benefits

Okay runner, why is it that you run?  Is it for stress relief? Weight loss or maintenance?  How about heart health?  February is Heart Health Month!  Excercise and nutrition go hand in hand in strengthening the heart.  How can we manipulate our nutritional habits to yield cardiovascular health benefits?  One answer= Omega 3 Fatty Acids.

What are Omega 3’s?
Omegas 3’s are fatty acids that comprise 8% of the average human brain.  The human body cannot synthesize them from scratch.  It can synthesize omega 3’s from ALA- Alpha linolenic acid- that must be obtained from food or supplementation.  Omega3’s have an anti inflammatory effect, important in waging war against heart disease. 

Omega 3 vs. Omega 6 Essential Fatty Acids (EFA’s)

Omega 3 fatty acids are polyunsaturates.  Outside of ALA there is also EPA and DHA.  Sources are fatty fish or fish oils, flax. Flaxseed or flax oil.  Omega 6 (linolenic acid) fatty acids are also polyunsaturates.  Sources include corn and soybean oils.  Omega 6 fatty; acids are important to skin integrity and renal function.  However, omegas 6’s have a pro-flammatory effect.  Our typical American diet is skewed to an imbalance of omega 6 to omega 3 consumption, sometimes in a ration of 10:1, even as high as 40:1.

Cardiovascular Health Benefits

In 2004, the FDA announced the following qualified health claim:  “Supportive but not conclusive research shows that consumption of EPS and DHA omega-3 fatty; acids may reduce the risk of coronary heart disease”.  Omegas 3’s reduce CV risk by decreasing the risk of arrhythmias, reducing triglyceride levels, lowering blood pressure and reduces the plaque growth.  Contraindications to eating foods high in omega 3 or taking an omega 3 supplement would be for those with congestive heart failure, chronic angina or those on blood thinner medication.  Talk with your physician before starting on a supplementation program. 

Optimum Balance

Optimal balance of omega 6 to omega 3 is a reaction between 2:1 and 4:1, respectively.  Both omega 3 and omega 6 are essential to our health but both compete for the same metabolic function.  Lack of adequate omega 3 may account for certain bodily disturbances, such as neurological disorders.  Omega 3’s are not only important for heart health, but have been linked to improvements in vision, brain function depression, autism and multiple sclerosis.

Food Sources

The most widely available source of omega 3’s is fish, such as salmon, cod, lake trout, herring, mackerel tuna, sardines and anchovies.  A 3-ounce serving of fish typically yields 3 grams of EFA’s but oil content of fish can vary markedly.  Keep in mind that some fish contain significant levels of contaminants, such as mercury.  The most widely available botanical (plant based) source of omega 3’s is flax.  Flaxseed can be ground and added to baking (muffins) or flax oil can be added to your favorite smoothie recipe.  Walnuts and avocadoes are rich in ALA so add chopped walnuts to your favorite salad or pasta dish and make some homemade guacamole!

Recommendations
At this time, there are no formal dietary guidelines for consumption of omega 3’s.  Although guidelines have yet to be established, the FDA has stated that up to 3 grams of omega 3 are GRAS (generally recognized as safe).  The National Institutes of Health recommends 1.3 grams of EPS/DHA, 2.22 grams ALA and 4.4 grams omega 6 on a daily basis.  Roughly 10 grams of ALA yields 1 gram DHA/EPA.  Approximately 10% of your total fat intake can be fro EPA/DHA sources.  For example, if my intake is 40-60 grams of fat daily, then 4-6 grams can be from omega 3 sources.

Get in proper nutritional balance so that your body can function and perform optimally.  When it comes to heart health, be aware of your daily Omega 6 to Omega 3 ration.  Both animal and plant based sources of omega 3’s are widely available to get you there!

For a suggested plat-based omega 3 supplement, visit my website: www.diangorski.myarbonne.com.