Looking for Heart-Healthy Omega-3s?

While more people are trying to eating heart-healthy diets rich in omega-3 fatty acids, they might be buying some foods that aren't as beneficial as the hype claims, according to news from the Center for Science in the Public Interest (CSPI).

High doses of the right omega-3s, fatty acids essential to health that aren't produced naturally by the human body but are found in fish oil, have been linked to a reduced risk of heart disease. Researchers are also investigating whether omega-3s might also reduce the risks of cancer, eye diseases such as macular degeneration and memory loss, although those studies remain inconclusive.

Food companies are now producing a growing number of products -- everything from yogurt and eggs to cereal and mayonnaise -- touting the health benefits of omega-3s, but CSPI has found that some of those foods aren't as beneficial as consumers might be led to believe.

"Many foods with omega-3 claims have only or mostly ALA, which may not prevent anything," says David Schardt, a CSPI nutritionist.

Only two of the three omega-3s -- DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) -- have earned "qualified health claim" status from the U.S. Food and Drug Administration. A third omega-3, ALA (alpha-linolenic acid), has not yet been shown to provide the same health benefits.

In a review of products making omega-3 health claims, CSPI found many that had only small amounts of DHA or EPA, or mostly ALA. Both Breyer's Smart! Yogurt and Silk Soymilk Plus Omega-3 DHA, for example, contain only 32 milligrams of DHA per serving -- about as much as a person would get from eating three-fourths of a teaspoon of salmon, according to CSPI. And independent lab tests of Land O' Lakes Omega-3 All-Natural Eggs found that less than half of the advertised 350 milligrams of omega-3s per serving came from DHA or EPA.

Schardt said people would be better ensured of getting at least 500 to 1,000 milligrams of DHA and EPA per day by eating fatty fish like salmon twice a week.

"If your omega-3s are not from fish, algae or fish oil, you're likely paying extra for snake oil," he said.

Fish naturally high in DHA and EPA include salmon, anchovies, herring, mackerel and sardines. Fish oil and algae can also provide high levels of DHA and EPA. The American Heart Association has recommended that people with heart disease consume an average of 1,000 milligrams of DHA plus EPA per day.

Center for Science in the Public Interest, "Omega-3 Madness: Fish Oil or Snake Oil." URL: (http://www.cspinet.org/new/200710011.html)