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Omega-3 Fats—What’s all the buzz about?

We’ve all heard a thing or two about Omega-3 fatty acids, but do we know enough to understand how they benefit our health? Perhaps, you’ve asked yourself, “how in the world can fat be good for my heart?”

Thanks to numerous diet fads, we’ve grown accustomed to writing off certain nutrients as either all good or all bad. Fat seems to be the biggest offender.

Consumers should know that avoiding certain nutrients is a major nutrition “no-no.” Ever hear the saying, “everything in moderation?” Well, this is true for fats.

Did you know? The USDA recommends that we obtain 20-35% of our calories from fat! There are four kinds of fat:

  • Saturated
  • Trans
  • Monounsaturated
  • Polyunsaturated

Increased consumption of saturated and trans fats can lead to several risk factors. On the other hand, omega-3 fatty acids, the essential polyunsaturated fats, aid in the prevention of cardiovascular disease, rheumatoid arthritis and depression.

Omega-3 fatty acids, such as EPA and DHA also work to:

  • Reduce inflammation
  • Prevent blood clotting
  • Lower cholesterol and triglyceride levels
  • Reduce the risk of obesity

Make sure to include food sources that are high in omega-3 fatty acids on a regular basis!

Food Source Chart: Whfoods.com

Salmon & Brown Rice Patties



Makes: 3 Servings

Prep Time: 60 minutes

Total Time: 75 minutes


  • 1, 6-ounce can salmon, skinless, boneless in water
  • ½ cup red pepper, diced
  • ¼ cup onion, diced
  • ½ cup cooked brown rice*
  • 1 tablespoon mustard, whole grain or Dijon
  • 1 tablespoon cumin
  • ½ tablespoon curry powder
  • 3 egg whites
  • 1 tablespoon lemon juice
  • ¼ tablespoon extra-virgin olive oil or cooking spray
  • salt and pepper to taste

*Tips: Use leftover brown rice or substitute whole wheat bread crumbs for the rice


  1. Drain the liquid from the salmon. (If available, use a cheesecloth to squeeze the water from the salmon.)
  2. In a medium bowl, mix together salmon, red pepper, onion, brown rice, mustard, cumin, curry powder, and lemon juice. Add salt, pepper and any other desired seasonings to taste. Mix in eggs.
  3. Divide the mixture into three parts, shaping them into even-sized patties. Place on a baking sheet lined with parchment paper and chill for an hour.
  4. Heat oil or cooking spray in a non-stick pan on medium-high heat. Cook each patty until browned or about 3 to 4 minutes per side.
  5. Serve on toast or on top of greens!

Nutrition Facts Per Serving: 177 Calories, 4.5 g Fat (<1 g Sat), 31 mg Cholesterol, 105 mg Sodium, 13.5 g Carbohydrate, 2 g Fiber, 17.5 g Protein

Source: Whfoods.com

Article published on Pathmark Wellness Blog on 10/17/2012



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