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Americans Eat Too Few Omega-3 Fats
Americans Eat Too Few Omega-3 Fats -- Posted by Gumbo on 12-05-04 21:56
Americans Eat Too Few Omega-3 Fats
Although many Americans have cut back on fat, two kinds of fat remain out of
balance in the typical diet. There is too much of omega-6 fats and too
little of omega-3 fats. The American Institute for Cancer Research (AICR)
has linked this imbalance to an increased risk of cancer. Omega-6 fats are
found in vegetable oils such as corn, safflower, sunflower and soybean oil.
They are often used in processed snacks, baked products and commercial salad
dressings.
Omega-3 fats are found mostly in fatty fish like salmon, sardines, trout and
herring. Smaller amounts are found in canola oil, flaxseed, green leafy
vegetables and walnuts. Omega-3 fats have displayed a range of anti-cancer
activities in the laboratory and have been repeatedly associated with lower
cancer risk in population studies.
How to Improve Your Ratio
The ratio of omega-6 fats to omega-3 fats in the typical American diet
ranges from 10:1 to 15:1. Besides cancer, such a ratio, heavily weighted
with omega-6 fats, is also linked to heart disease and inflammatory
conditions like arthritis. In healthy populations that consume traditional
plant-based diets, the ratio ranges from 2:1 to 4:1.
Scientists are still uncertain exactly how much omega-3 fat you should eat
to reduce your cancer risk. But AICR recommends eating a three-ounce serving
of different types of fatty fish twice a week.
Although fish oil supplements can provide a hefty dose of omega-3 fats, they
raise serious concerns for some people, including diabetics. Individuals who
have bleeding disorders or are taking blood-thinning medications daily
should discuss the use of fish oil supplements with their physician. If you
decide to take fish oil supplements, you should limit your daily dose to
1,000 mg to avoid potential health problems.
This tasty salad is one easy way to up your healthy fat intake.
Omega-3 Salad
Yield: Serves 4.
Ingredients
a.. 2 Tbsp. walnut or canola oil
b.. 2 Tbsp. white wine vinegar
c.. 2 small cloves garlic, minced
d.. 1/4 tsp. salt, or to taste
e.. Freshly ground black pepper, to taste
f.. 1/2 cup finely chopped celery
g.. 1 can (15 oz.) pink or red
h.. Alaskan (wild) salmon, backbone and skin removed
i.. 1/4 cup light canola mayonnaise or other lowfat mayonnaise
j.. 1 Tbsp. freshly squeezed lemon juice
k.. Salt and pepper, to taste
l.. 4 cups baby spinach leaves
m.. 8 cherry tomatoes, cut in half
n.. 1/4 cup finely chopped walnuts
Directions
1.. In small bowl, whisk together first five ingredients for dressing and
set aside. Mix celery with salmon and toss with mayonnaise and lemon juice.
Season to taste with salt and pepper.
2.. In large bowl, toss spinach with dressing. Top with salmon mixture.
Place cherry tomato halves around platter. Sprinkle with walnuts.
Nutritional Information Per Serving:
212 calories,
14 g total fat (2 g saturated fat),
3 g carbohydrates,
18 g protein,
1 g dietary fiber,
594 mg sodium.
Source: AICR
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