Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are “healthy fats” that support your heart, brain, joints, and overall wellness as you age.

Many older adults benefit from including omega-3s regularly in their meals.

Why Omega-3s Matter

Omega-3 fats may help:

• ❤️ Support heart health
• 🩸 Lower triglyceride levels
• 🧠 Support brain function and memory
• 🦴 Reduce inflammation in joints
• 👀 Support eye health
• 🩺 Improve overall circulation

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Types of Omega-3 Fatty Acids

There are three main types:

1. EPA (Eicosapentaenoic Acid)
2. DHA (Docosahexaenoic Acid)- Found mainly in fish and seafood. These are the most active forms for heart and brain health.
3. ALA (Alpha-Linolenic Acid)- Found in plant foods. Your body converts a small amount of ALA into EPA and DHA.

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Best Food Sources of Omega-3s

🐟 Fish & Seafood (High in EPA & DHA)

Try to eat fish at least 2 times per week (about 3–4 ounces per serving).

Higher Omega-3 Choices (1,000–1,500 mg per 3 oz serving)

• Salmon (wild or farmed)
• Mackerel (not king mackerel)
• Herring
• Sardines
• Rainbow trout

Moderate Omega-3 Choices (500–1,000 mg per 3 oz)

• Canned salmon
• Tuna (albacore)
• Oysters
• Mussels

Lower Omega-3 Choices (200–500 mg per 3 oz)

• Cod
• Haddock
• Tilapia
• Shrimp
• Catfish

✔ Choose baked, grilled, broiled, or poached fish instead of fried.
✔ If using canned fish, choose options packed in water and low in sodium when possible.

🌱 Plant Sources of Omega-3s (ALA)

• Ground flaxseed
• Chia seeds
• Walnuts
• Soybeans
• Canola oil
• Soybean oil

Tip: Add ground flaxseed to oatmeal, yogurt, or smoothies.

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How Much Do You Need?

For general heart health:

• Eating fish twice weekly typically provides adequate EPA and DHA.

For high triglycerides:

• Some individuals may require 2–4 grams (2,000–4,000 mg) of EPA/DHA daily — but this should only be done under medical supervision.

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Fish Oil Supplements

Omega-3 supplements may be helpful if:

• You do not eat fish
• Your triglyceride levels are elevated
• Your healthcare provider recommends it

Important:

• Supplements can interact with blood thinners.
• High doses may increase bleeding risk.
• Always speak with your provider before starting any new supplements.

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Tips for Adding Omega-3s to Your Meals

• Add canned salmon to salads.
• Mix sardines into whole-grain crackers.
• Use walnut oil in salad dressing.
• Sprinkle chia seeds into cereal or yogurt.
• Choose omega-3 enriched eggs (these contain more omega-3s than standard eggs).

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Special Safety Considerations for Older Adults

• If you take blood thinners (like warfarin, apixaban, or clopidogrel), consult your provider before increasing omega-3 intake.
• Avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish.
• If you have difficulty swallowing capsules, ask about liquid options.

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When to Talk to Your Doctor

Contact your healthcare provider if:

• You are starting a fish oil supplement.
• You have high triglycerides.
• You have heart disease.
• You bruise easily or have bleeding concerns.
• You take medications that affect blood clotting.
• Always consult with your healthcare provider first before making any significant dietary changes or starting any new supplements.

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Medical Disclaimer

This educational material is intended for general informational purposes only and does not replace individualized medical advice. Nutritional needs vary based on personal health history, medications, and medical conditions. Always consult your physician, nurse practitioner, or registered dietitian before making significant dietary changes or starting supplements, especially if you have heart disease, high triglycerides, liver disease, kidney disease, bleeding disorders, or take prescription medications.

If you experience unusual symptoms such as easy bruising, bleeding, severe stomach discomfort, or allergic reactions after consuming fish or supplements, seek medical attention promptly. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://www.eatright.org/health/health-conditions/cardiovascular-health-heart-disease-hypertension/heart-healthy-cooking-tips
• https://www.eatright.org/health/essential-nutrients/fats/what-are-omega-3-fatty-acids