Are the omega-3 fatty acids in fish the same as the ones in walnuts?
A. The omega-3 fatty acid alpha linolenic acid (ALA) is the precursor or “parent” to the two long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Walnuts contain ALA and fatty fish contain EPA and DHA. Metabolic reactions enable ALA to be converted into EPA and DHA. A recent study published in the American Journal of Clinical Nutrition looking at whether walnuts (providing ALA) and fatty fish (providing EPA and DHA) have similar effects on specific blood markers associated with Coronary Heart Disease. The study found that a diet including walnuts was more powerful in reducing total and LDL (bad) cholesterol when compared to fatty fish. Healthy individuals who consumed walnuts reduced their total cholesterol by 5.4% and LDL by 9.3% translating to an 18.6% decrease in risk of Coronary Heart Disease (CHD). When they consumed fatty fish, HDL (good) cholesterol increased and triglycerides decreased.
