Numerous studies point to the many benefits of these fats, which are known as essential fatty acids (EFAs). Even if you have the typical dieter’s fear of fat, it’s important to consume omega-rich fats as opposed to the trans fats found in refined foods and overly processed supermarket oils.

Omega 3s

The bulk of scientific study has focused on alpha-linolenic acid (ALA) found in canola, fish, flax seed, walnuts, and their oils. “The evidence for the cardioprotective nature of omega-3 fatty acids is abundant,” finds one recent study, which recommends 1 gram (g)/day of these long-chain fatty acids (either from oily fish or fish-oil supplements) for anyone with known coronary heart disease. And even healthy individuals should consume at least 250 to 500 milligrams (mg)/day, experts advise.

The Multi-Ethnic Study of Atherosclerosis finds a daily intake of omega-3 fats is inversely linked to lower levels of inflammation, believed by most experts to be the underlying cause of cardiovascular disease. Other research finds that American men who eat little or no seafood can lower their risks for coronary heart disease by 47 percent for each g/day of dietary ALA. And the Nurses’ Health Study, following 84,000 women for 16 years, shows similar results for heart disease mortality. Omega-3 fats may even protect autistic individuals from cardiovascular problems caused by antipsychotic drugs used in their treatment.

Deficiency in this healthy fat can raise blood pressure. Increased intake of omega-3 supplements lowers triglyceride levels. Since high triglycerides are linked to Type 2 diabetes, it’s not surprising that upping intake of omega 3s can lower the risk for metabolic syndrome and diabetes.

That’s not all! Research finds that omega 3s can also:

• lessen the risk for macular degeneration (as does omega 9 found in olive oil)
• help prevent depression and learning deficits
• reduce inflammation in carpal tunnel syndrome in combination with omega-6- gamma linolenic acid (GLA)
• protect neurological and visual development during the last trimester of pregnancy and possibly enhance IQ and immunity in children after birth
• help protect against certain cancers including breast, colon, liver, and prostate
• fight a number of other conditions like asthma, Crohn’s, inflammatory bowel disease, and rheumatoid arthritis.

Omega 6s

While most Americans consume too many of the less beneficial forms of omega-6 fatty acids found in processed foods, linoleic acid (LA) found in black currant seed, borage seed, and evening primrose oils—often marketed as gamma linolenic acid (GLA)—has healing powers. Like omega 3s, omega 6s are an important structural component of cell membranes. Omega 6s are also the most effective fats for lowering total and LDL (lousy) cholesterol levels. Used in combination with omega 3s, omega 6s can significantly lower deaths from heart disease and appear to help protect vision.

GLA also inhibits inflammation, and randomized, placebo-controlled research finds it effective for eczema (atopic dermatitis). This omega-6-rich EFA is also useful for diabetes, PMS, osteoporosis, ulcerative colitis, and fibrocystic breast pain, possibly offering “long-term implications for prevention of breast cancer, says Tori Hudson, ND.

Because many people cannot convert LA into GLA efficiently, she believes that “virtually all North Americans are deficient.”

Other Healthy Omegas

Found in olives (and their oil), omega 9 has also been linked to heart health in numerous studies, while omega 7 (from sea buckthorn) is rich in carotenoids and other substances believed to fight aging, promote healthy digestion, and support urinary-genital health.

Today, a balanced diet encompasses a wide range of options, including whole grains, legumes, seeds and nuts, fish, and plant oils like olive oil.

Grow Old Gracefully with Food

To grow older gracefully through healthful food choices, the American Dietetic Association suggests the following:

Try moving away from three big meals a day to smaller, more frequent meals; plan for easier, low-preparation meals; focus on consuming the nutrients your body needs; and experiment with changes to improve your eating habits.

Aging well is easier than you think—and can be supported by five “super” foods that may already be among your favorites.

1. Fish to Feed your Brain

   The old adage that fish is brain food is remarkably true. Margaret M. Wittenberg, author of New Good Food: Essential Ingredients for Cooking and Eating Well, recommends that healthy adults eat at least two 3-ounce servings of seafood a week, particularly those varieties high in two long-chain, polyunsaturated omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats have been shown to diminish the overall risk of cardiovascular disease in adults. EPA and DHA may also support mental health by helping to reduce depression and neuropsychiatric disorders.

2. Juicy Fruits for Vitamin C

   Citrus fruits such as oranges, grapefruits, and tangerines are well-known sources of vitamin C. This powerful antioxidant helps fight free radicals that contribute to aging and is necessary for healthy tissue growth and collagen formation. Since the body doesn’t make or store vitamin C, it’s essential to get an adequate supply from the diet every day.

   C-rich citrus also contains phytochemicals that may provide some protection against pancreatic, breast, and prostate cancers. Additionally, according to the World Health Organization, a diet that features citrus fruits may offer protection against cardiovascular disease.

3. Defend Yourself from Cancer with Leafy Greens

   The cruciferous vegetable family includes bok choy, broccoli, cabbage, cauliflower, and kale. The American Institute for Cancer Research reports that clinical studies suggest that cruciferous vegetables assist in regulating “a complex system of bodily enzymes that defend against cancer.” This shielding effect appears strongest for cancers of the mouth, pharynx, larynx, esophagus, and stomach.

   Broccoli and cruciferous veggies are abundant in a compound called sulforaphane, shown to provide protective benefits to colon and other cells. In one laboratory study, researchers found that sulforaphane significantly reduced the proliferation of colon cancer cells.

4. Beans and Legumes to the Rescue

   Plant proteins including beans, peas, and lentils—are among the most nutritious foods you can eat. Typically, legumes contain little fat, no cholesterol, and are good sources of folate, potassium, iron, and magnesium. As useful sources of protein, they can also be a healthy replacement for meat, which has more fat and cholesterol.

   Legumes are also rich in fiber. “Collectively,” says Wittenberg, “all of the nutrients and fiber in beans have been found to work together to help reduce the risk of heart disease and certain cancers.” She adds, “Resistant starch, also categorized as an element of dietary fiber, is present in beans at significantly higher percentages than in many other foods, even grains.

5. Dark Chocolate for Antioxidant and Immune Protection

   Just like rust on a car, oxidation can cause damage to cells and contribute to aging. More than just a buzz word for healthy living, antioxidants help prevent oxidation; they may also boost immune function and possibly decrease risk of infection and cancer. Flavonoids, natural antioxidants found in many plant foods, play an important role in an overall healthy diet. Limit your daily intake to a small serving (about 2 ounces) of flavonol-rich dark chocolate.