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MARGARET PFEIFFER
The Milwaukee Journal Sentinel

For years you have heard fat is bad. And it's true, some fat should be limited.

Saturated fat, found in meat, milk products, butter, palm oil and coconut oil, is known to be detrimental to a healthy heart.

More recently you probably have heard that trans fatty acids are equally harmful. Unsaturated fats that have been altered by the hydrogenation of vegetable oils create trans fats. Trans fats are found in most margarines, many bakery type items, packaged snack foods and fried foods.

But different types of fats have different effects on our health. Study after study suggests health benefits for a "good" fat called omega - 3 fatty acid. Omega - 3 fats are found in fish and some plant foods. The American Heart Association recommends that people eat fish twice a week — especially fatty fish rich in omega-3s, such as salmon and tuna . This advice was based on scientific evidence suggesting that people who consume at least one, preferably two, servings of fish a week have a lower incidence of heart disease and stroke.

Omega - 3 fats also may reduce the risk of diabetes and cancer and reduce inflammation to ease symptoms of rheumatoid arthritis, menstrual cramps and migraines. They may aid in long-term memory and relieve depression.

But what if you don't like fish or are vegetarian? There are plant foods that contain an omega - 3 fatty acid. The richest source is flax, followed by canola oil, walnuts and green leafy vegetables. Unfortunately, the body's use of these healthy fats is hampered by the type and amount of fat found in the diet many Americans eat.

The average American diet generally has too much omega-6 fat and not enough omega - 3 fat. Omega-6 fats are found in the most common vegetable oils such as corn, sunflower and safflower. While we need both types of fat, most people could benefit from eating more omega - 3 and less omega 6-fat. Our ancestors ate a ratio of about 1:1 or 2:1, and we now consume a ratio of 10 to 20:1.

And what about fish -oil capsules? The Food and Drug Administration has approved a limited health claim label for fish oil products. But before taking such a pill, consider discussing the matter with your health care provider.

Supplements may help in treating hypertension or extremely high triglyceride levels. But if you also take blood-thinning medications such as aspirin or Coumadin, or even gingko biloba and vitamin E, you may reduce your blood's ability to clot to dangerously low levels. If you decide to take supplements, consider quality. A recent Web-based evaluator, www.consumerlab.com, found that 6 of 20 products did not contain the amount of omega - 3 fats claimed on the label.

There is no Recommended Dietary Allowance for omega - 3 fats. Some scientists suggest 2.2 grams (2,200mg) omega - 3 from plants or 0.65 grams (650mg) omega - 3 from fish . You could get this amount by using a tablespoon of ground flax each day or by eating 2 servings of salmon (6 ounces each) a week.

The bottom line? While there are no official recommendations, it seems reasonable to eat foods high in omega - 3 fats on a regular basis.

Margaret Pfeiffer works at the Heart Care Center, Waukesha Memorial Hospital, where she conducts shopping tours and classes on heart-healthy eating; she also teaches healthful-cooking classes at Waukesha County Technical College and is president-elect of the Milwaukee Dietetic Association.

The Milwaukee Dietetic Association provides this column to enhance the knowledge of food and nutrition issues affecting Wisconsinites. For more information, call the National Center for Nutrition and Dietetics at (800) 366-1655 for referrals to a registered dietitian and recorded information. Or consult the American Dietetic Association Web site at www.eatright.org.

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