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Learn more about omega-3 fatty acids and how they support heart health, as well as a recipe for avocado tuna lettuce wraps!
As a dietitian and mom, I am always looking for the best way to nourish myself, my family and of course, help you all do the same! I do not eat a perfect diet (I know – shocker coming from a dietitian, right?!). Though I try to make healthy food choices and vary my diet daily, I know I’m probably not getting in all the required nutrients I need every single day. I do take some supplements daily to help cover the gaps in my diet. Especially, when I was pregnant and now that I’m breastfeeding, I know how important it is to get in certain nutrients for the benefit of not only myself, but my baby as well.
For example, Omega-3 fatty acids (particularly DHA) help ensure optimal fetal brain, eye, immune and nervous system development in utero. This continues to be important through the first two years of life as brain development continues. I know I don’t get enough seafood in my diet, so taking a supplement with Omega-3s is something I take for my baby’s health as well as to help support a healthy heart for me.† If you want to learn more about fish oil and Omega-3s, keep on reading!
What’s the difference between fish oil and Omega-3s?
Well, they are kind of the same thing! Fish oil is a great source of naturally occurring Omega-3 fatty acids, which are healthy fats that should be included in most people’s diet. These Omega-3 fatty acids are called essential fats, because they are not synthesized in the body and must be obtained through diet or supplementation.
The two main Omega-3 fatty acids naturally found in fish oil are EPA and DHA. These have been studied extensively for their important roles in supporting heart health.1-2,† In fact, there has been so much research showing the link between EPA/DHA & heart health support, that the FDA approved a qualified health claim that “supportive but not conclusive research shows that consumption of EPA & DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.” 3
How Much EPA & DHA Do You Need?
Heart health experts recommend consuming two servings of fatty fish per week for healthy adults. This equates to approximately 500 mg of EPA + DHA per day.4-5‡ Most people, myself included, don’t usually consume this much. The 2015-2020, US dietary guidelines noted this deficiency in American’s diets and recommend a shift in eating patterns to include 2 servings of fish per week.
I admit I am not the biggest seafood fan, but I do enjoy salmon and tuna. Trying to remember to eat 2 servings each week is where I fail. I usually try to get most of my nutrients through food, but I am glad for the option to take a supplement when needed.
Searching for fish oil at Walmart?
Choosing a quality supplement you can trust is important, because the supplement industry is not regulated by the FDA like medications are. I often recommend Nature Made® supplements (and take them myself), because I know they are a trust-worthy and quality brand. One thing I want to point out to you is there has been a change in Nature Made® packaging at Walmart. I’m pointing this out, because it’s actually the EPA & DHA Omega-3s from fish oil that count.
EPA + DHA Omega-3s are the active ingredients in fish oil that provide those heart healthy benefits.† Instead of being called just “fish oil”, now when you shop at Walmart you can find a selection of Nature Made® Omega-3 supplements that clearly call out the amount of EPA & DHA Omega-3s right on the front of the label – making it easy to see how much you’re getting in each dose.
This change helps you better navigate the “fish oil” section in the supplement aisle at Walmart and ensures you are confident in finding the right Omega-3 supplement for you.
What’s the best Omega-3 supplement for you?
You may want to talk with your healthcare provider on what the best Omega-3 supplement is for you, especially if you have heart health concerns. Nature Made® Omega-3 supplements at Walmart make it easy to meet the recommended dose in as little as one softgel per day, depending on the formula you choose. They’re a great supplement option for healthy adults looking to help support a healthy heart.†You can text OMEGA to 555888 to check out a quick video from Nature Made® on their Omega-3 supplements at Walmart!
If you are concerned about that fishy aftertaste or having fish burps all day long, there’s no need to worry – Nature Made® offers many “burp-less” Omega-3 options, like the Nature Made® Omega-3 Full Strength Mini, 500mg EPA+DHA, Burpless supplements that I chose! Their burp-less formula is specially coated to help prevent a fishy odor and aftertaste!
Check out this other Nature Made® video too:
Another thing I love about these Nature Made® Omega-3 supplements, is their fish oil supply only comes from wild caught ocean fish, not farm raised fish. They are also free of any artificial colors and flavors, contain no yeast or starch and are gluten free. Plus, did you know Nature Made® is the #1 Pharmacist recommended vitamin and supplement brand?*
To help you get more of those heart healthy fats from your diet, I created a recipe for Avocado Tuna Lettuce Wraps. In addition to the healthy fats from the avocado and tuna, you get a nice dose of fiber (and a good crunch!) from all the veggies, not to mention the added vitamins and minerals.
Even though it is a simple lunch, the healthy fats and fiber help keep me full and satisfied until my next snack or meal. I chose a few colorful veggies for my wrap, but feel free to improvise with what you like or have on hand. This makes for a quick and easy lunch option. Now, I just have to remember to add it into my lunch rotation!
Avocado Tuna Lettuce Wraps
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 wraps 1x
- Category: Lunch
- Method: No Bake
- Cuisine: American
Description
Learn more about omega-3 fatty acids and how they support heart health, as well as a recipe for avocado tuna lettuce wraps!
Ingredients
- 2 (5 oz) cans chunk light tuna in water, drained
- 1/2 small ripe avocado
- 1–2 garlic cloves, minced
- 1/4 teaspoon cumin
- 1 Tablespoon lime juice
- salt and pepper, to taste
- 4 large lettuce leaves (such as romaine, bibb, or green leaf), washed and patted dry with a paper towel
- yellow bell pepper, finely julienned
- matchstix carrots
- purple onion, finely sliced
- sliced fresh herbs, such as basil or cilantro, optional
- as needed, toothpicks to hold the wraps together
Instructions
- In a medium bowl, combine the tuna, avocado, garlic, cumin, lime juice and salt and pepper. Stir/mash until there are no more lumps of avocado and everything is well mixed.
- Lay out the lettuce leaves and spoon approximately 1/4 cup of the tuna mixture onto each leaf. Divide the yellow bell pepper, carrots, purple onion and basil (if using) among each wrap, layering them on the tuna.
- Gently roll the lettuce leaf around the tuna and veggies, tightly wrapping it all the way around. If needed, place a toothpick in the center to hold the wrap closed. Enjoy!
Nutrition
- Serving Size: 2 wraps
Footnotes/Sources:
1. Delgado-Lista J, et al. Long-chain omega-3 fatty acids and cardiovascular disease: a systematic review. British J of Nutr. 2012;107:S201-S203.
2. Mozaffarian D, Wu JHY. Omega-3 fatty acids and cardiovascular disease. J Am Coll Cardiol. 2011;58:2047-2067.
3. U.S. Food and Drug Administration. Summary of Qualified Health Claims Subject to Enforcement Discretion: Omega-3 Fatty Acids & Coronary Heart Disease. Accessed 15 March 2017.
4. Kris-Etherton PM, Harris WS, Appel LJ. Fish Consumption, fish oil, omega-3 fatty acids and cardiovascular disease. Circulation 2002;106:2747-57.
5. Papanikolaou Y, Brooks J, Reider C, Fulgoni VL. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008. Nutr J. 2014;13(31)
‡“Recommended amount” equates to a calculation based on approximately 3,500 mg of omega-3 fatty acids EPA/DHA found in two servings of fatty fish per week.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
* Based on a survey of pharmacists who recommend branded vitamins and supplements.
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