Omega-3 Fatty Acids: Are They Heart-Healthy?

False is the right answer.

Omega-3 fatty acids, a form of polyunsaturated fat, are known as essential fatty acids (EFAs) and are so-called "good fats." They are important for neurological function because the membranes surrounding nerves and brain cells contain these fatty acids. Research shows they also reduce inflammation, which can help prevent conditions such as heart disease. The body cannot make them on its own so omega-3's must be obtained from food.

True is the right answer.

In addition, omega-3 fatty acids lower triglycerides (a type of fat in the bloodstream) and have anti-inflammatory and anti-blood clotting effects, all of which can be beneficial for the heart.

True is the right answer.

Fatty fish are typically cold-water fish, which also includes mackerel, trout and herring. Keep in mind that there is some concern about the level of mercury in certain fish, like tuna and king mackerel. The risks are of most concern to small children, or women who are pregnant or planning to become pregnant; however, the FDA states that up to 12 ounces – or about two meals – of canned light tuna, salmon and certain other fish are safe. For more information, visit the FDA's Food Safety website or talk with your health care provider.

False is the right answer.

Generally, nuts are good if eaten in small quantities (about a handful per day) as they are high in calories; however walnuts are great because they have high levels of omega-3 fatty acids – which other nuts don't.

True is the right answer.

Flax oil can be used instead of margarine or butter on bread and sandwiches, but don't cook with it. Cooking destroys the healthy components of flax oil; however, canola oil works well for cooking. You can use either canola or flax oil to make dressings for salads.