Nutrition Guidelines

Healthy Fats

Good sources of
n-3 fatty acids:

Walnuts
Flax meal
Soybeans
Soy oil
Canola oil
Fish

The research data continues to accumulate on the benefits of healthy fats. Further analysis of the 17 year Physicians Health Study¹ showed that long chain n-3 fatty acids were especially protective against sudden death. Comparing those men with the highest n-3 fatty acid intake (top 25%) with those with the lowest levels (bottom 25%) showed an 81% reduction in risk of death from heart disease. It appears that the n-3 fatty acids are helpful in preventing fatal arrhythmias that are usually the cause of sudden death following a heart attack.

When researchers adjusted for other fats the risk dropped even further to 90% reduced risk. Since half of all sudden death cases occur in people with no prior problems, it is important to have a proactive approach to preventing fatal heart rhythms. The most common source of n-3 fatty acids is fish.

The Nurses Health Study showed that women who ate fish 1-3 times per month had a 30% decrease in risk of heart disease compared to women who seldom ate fish². If you want a non-animal source of n-3 fatty acids, then the following foods are also good sources: walnuts, flax meal, soybeans, soy oil, and Canola oil. Aim for 2+ grams per day of n-3 fatty acids.

Risk of diabetes is also linked to the kind of fat eaten. In the Nurses Health Study³ (over 80,000 women studied 14 years), the total amount of fat was not linked to diabetes risk. However, polyunsaturated fat, and possibly n-3 fatty acids⁴, was found to be protective against diabetes. They found that a 5% increase in polyunsaturated fat reduced risk of diabetes by 37%.

Trans fatty acids were linked to a higher risk of diabetes. The researchers estimated that replacing only 2% of calories from trans fatty acids with unhydrogenated polyunsaturated fat would reduce the risk of diabetes by 40%. An emphasis on choosing healthy fats, such as unhydrogenated vegetable oils, rather than total fat intake, can substantially reduce the risk of diabetes.

Breast cancer risk is also linked to n-3 fatty acid levels. In a study from Tours France⁵, women who ate the most n-3 fatty acids (top one-third) had 61% less breast cancer compared to women who ate the least (bottom one-third). Researchers concluded, "our data suggests a protective effect of n-3 fatty acids on breast cancer risk."

A table of n-3 fatty acids in common foods is now available (pdf). The new recommendations by the National Academy of Sciences, Food and Nutrition Board⁶ is to eat at least 1.1 g of n-3 fatty acids per day for women and at least 1.6 g per day for men. More may have further health advantages. Use this new fatty acid table to see how well you are doing.

The bottom line. Make sure to include foods high in n-3 fatty acids daily for optimum health. This is an easy way to significantly prevent disease and improve longevity.

Table of Fats Including n-3 Fatty Acids

Table of fats in foods

Reference

Reference

1. New England Journal of Medicine 2002: Apr 11;346(15):1102-3
2. JAMA, Apr 10, 2002;287:1815-21
3. American Journal of Clinical Nutrition 2001;73:1019-26
4. Diabetologia 2001;44:805-17
5. International Journal of Cancer 2002 Mar 1;98(1):78-83
6. NAS, Food and Nutrition Board, Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, and Protein, 2002, viewed at NAP.edu web site 9-11-02

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Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Updated: 12/17/02