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Being Heart Healthy with Omega 3s – The Do’s & Don’ts

 We all know that omega 3 fatty acids are vital for our health, but with so much controversy surrounding mercury levels in fish and if Omega 3 pills actually work, how are we supposed to get the recommended amount of Omega 3s into our diets daily?

omega 3s

To figure this out, we talked with an expert over at Safe Catch to clear the air about Omega 3s, and to learn more about how to get Omega 3 fatty acids into our diets without overdoing mercury consumption.

Why are Omega 3s so good for me and how can Safe Catch help?

Omega 3 fatty acids are incredibly important when it comes to our overall health. According to the University of Maryland Medical Center, Omega 3s play an important role when it comes to normal growth and development, and brain function.

Omega 3 fatty acids are also important when it comes to a variety of health related things like: lowing your risk of chromic disease such as heart disease, cancer and arthritis, reducing inflammation in your body, and is important for brain memory and performance….just to name a few.

Since our bodies do not produce Omega 3s on their own, we must eat foods which are high in Omega 3 fatty acids. One food which is high in this necessary mineral is fish, especially fatty fish such as lake trout, herring, sardines, albacore tuna, and salmon. However, the concern here is that consuming high-mercury fish can lead to mercury poison.

Safe Catch is making it easier and safer to eat fish by creating the first 100% Mercury tested tuna that offers 100% of the daily value of all 10 essential amino acids, along with B vitamins, selenium and potassium. Unfortunately, 80% of Omega 3s and nutrients are drained during conventional tuna brands’ precook time. Safe Catch raw packs its tuna and then cooks it using a proprietary process, sealing in all of the nutrients.

omega 3s

Omega 3 Q&A with an expert

 Why is mercury in fish bad for me?

Fish are a super food but mercury levels between species and within some species can vary widely. Trace amounts of mercury are naturally occurring and the human body naturally processes it. Man-made pollution has increased mercury in the oceans and methylmercury found in fish and too much mercury is really bad. Mercury can be toxic to the brain, kidney, liver, heart and nervous systems. Mercury can impact child development and IQ which is why health experts warn women of child bearing age and children about the risks of certain types of fish.

Can I just take an Omega 3 pill?

Some experts question whether pills are effective and absorb well. Fish like tuna are full of not just Omega 3s but also B vitamins, niacin, potassium, selenium, thiamin, and all nine essential amino acids. Sometimes, it is how everything works together that makes it special. One thing is for certain. You’ll get the benefits of seafood by eating seafood.

Where are the worst varieties of fish to eat/what must I avoid?

Avoid eating the big predatory fish like Marlin, Shark, Swordfish, Tilefish, Orange Roughy and King Mackerel. 

Which ones are safe?

The healthiest fish to eat are high in purity and full of Omega 3s and other nutrients that benefit our brain, skin, eyes and hair. The best fish include wild salmon, sardines, mussels and rainbow trout and we can now add tuna to that list due to new companies like Safe Catch that individually test each fish for high purity.

Is it different for children or adults? Men vs. Women?

Babies (and women planning to have kids) and children are at the greatest risk to health and developmental impacts from too much mercury. At the same time, fish is a super food and the Omega 3s and other nutrients in fish have proven vital in the brain development of babies and kids. The key is to choose the right fish or ones tested by new companies like Safe Catch with its  Safe Catch Elite tuna that is as pure as wild salmon or wild sardines and is 2.5 times stricter that the “Low Mercury” guidelines set by Consumer Reports.

Should I avoid eating fish while pregnant?

In fact, the EPA/FDA and health experts are encouraging women to eat more seafood since studies show eating fish high in nutrients high in purity to be beneficial to a baby’s development. The key is to choose the fish high in nutrients and purity or ones (like tuna) that have been tested by new companies like Safe Catch.

omega 3s

This post was sponsored by Safe Catch. All opinions are my own.

Photo credits: Safe Catch

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Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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