Frequently asked questions:
Do you know your good fats from your bad fats?

It is often said that we consume too much fat, but in many parts of the world, many people don’t eat enough good fat. Consuming polyunsaturated fatty acids, specifically omega-3 fatty acids, is important for good health. On the other hand, diets high in saturated and trans fats have been shown to raise cholesterol levels, which increase the risk of coronary heart disease.

Experts recommend the consumption of polyunsaturated fats, specifically omega-3 fatty acids, for good heart health. Experts have also recognized an association between the polyunsaturated omega-3 fats found in fish (DHA and EPA) and good cardiovascular health. It is important to remember that in our efforts to avoid the “bad” saturated and trans fats, we must be careful not to avoid the "good" unsaturated (poly and mono) fats:

Unhealthy or ‘bad’ fats

• Saturated fatty acids are found mainly in animal sources such as meat and poultry, whole or reduced-fat milk and butter
• Trans fatty acids are found in vegetable shortening, some margarines, snack foods, biscuits and and other foods that are made with hydrogenated or partially hydrogenated oils.

Healthy or ‘good’ fats

• Polyunsaturated fatty acids are found primarily in vegetable oils such as safflower, sunflower, corn, flaxseed and canola oils. DHA and EPA, two long-chain polyunsaturated fatty acids, are found primarily in oily or fatty fish.

Understanding the role that each Omega-3 plays

Today, more and more food products claim to be a good source of omega-3s, but not all omega-3s are created equal. There are three major omega-3 fatty acids: DHA, EPA and ALNA. Each one plays a distinct role in the body.

Docosahexaenoic Acid (DHA)

What is it?

DHA is the most abundant long chain omega-3 fatty acid in the brain and the retina of the eye. It is an important structural component of the nerve cells in the brain and it is a key component of the heart.

What does it do?

DHA is important for optimal brain development and function. Numerous studies have shown that DHA, which is naturally found in breast milk, is important for mental and visual development in infants. In addition, many infant formulas now contain this important nutrient.

Low levels of DHA in the diet or in a person’s blood have been associated with increased risk for dementia and/or Alzheimer’s disease, while high dietary intake of DHA has been associated with a reduced risk for Alzheimer’s disease, dementia and age-related macular degeneration, a major cause of blindness. Additional clinical research will help evaluate the impact of dietary DHA on these conditions.

DHA also supports cardiovascular health by reducing triglycerides, and positively changes LDL “bad” cholesterol particle size, which is believed to be associated with reduced risk of cardiovascular disease.

DHA can be converted by the body into EPA (eicosapentaenoic acid*) and both of these omega-3 fatty acids may play an important role in reducing chronic inflammation.

* It is important to note that DHA can convert to EPA in the body, but ALA and EPA have very low conversion rates to DHA.

Where is it found?

DHA can be obtained from the oils in certain marine algae, fatty fish, such as tuna, salmon and mackerel, and organ meats. DHA from algae is the only vegetarian oil that supplies preformed DHA. It is available in certain fortified foods and as a dietary supplement, as well as in many infant formulas.

The body can also synthesize DHA from shorter chain omega-3 precursors such as ALNA (alpha-linolenic acid); however, several research papers have reported that this conversion process is slow and inefficient. The most reliable way to ensure that the body gets DHA is to consume preformed DHA in your diet.

Eicosapentaenoic Acid (EPA)

What is it?

EPA is also a long-chain omega-3 fatty acid important for human health. However, unlike DHA, EPA is not stored in significant levels in the brain or retina, and is not considered a significant structural part of the body.

What does it do?

EPA plays a role in cardiovascular health by reducing triglycerides, a role also played by DHA. Additionally, EPA may act to reduce stickiness of cells present in the blood that could increase blood clot formation. EPA is also known to modify the immune response to help reduce chronic inflammation. While there are no data suggesting that EPA is important for improving brain function in normal, healthy individuals, some studies have found that EPA may play a positive role in certain mental diseases.

Where is it found?

EPA, along with DHA, is found in fatty fish, such as tuna, salmon and mackerel.

Alpha-Linolenic Acid (ALNA)

What is it?

ALNA is a shorter-chain omega-3 fatty acid that serves as a source of energy and as a precursor for long-chain omega-3 fatty acids. Although researchers used to believe that a significant amount of ALNA could be converted to EPA and DHA, we now know that in humans very little ALNA is converted to EPA and even less is converted to DHA (between 0 and 4%).

What does it do?

The known roles of ALNA are to serve as a source of energy for the body and to serve as a building block for the longer chain omega-three fatty acids DHA and EPA; however, new research indicates that ALNA may not be converted efficiently to these important fatty acids. There are no known independent benefits of ALNA on brain or retinal development and there are insufficient data to support a direct role of ALNA in reducing risk of cardiovascular disease.

Where is it found?

Sources of ALNA include flaxseeds, walnuts, soynuts and soybean oil.