A diet of fish, nuts and olive oil, as well as moving away from trans fats, can help lower the risk of a common eye disorder, two separate studies reported this week.

The studies both found that adding omega-3 fatty acids to a diet significantly reduced the risk of age-related macular degeneration (AMD), a disease that destroys the macula, which allows individuals to have sharp, central vision needed to read and drive.

In the first study, researchers at the University of Sydney’s Westmead Hospital examined 2,454 volunteers, who were asked to keep a log of their food intake from 1992 to 1994.

They found that eating one serving of fish weekly cut the risk of developing early AMD by 31 percent while a serving or two of nuts weekly lowered AMD risk by 35 percent.

The authors explained in the May issue of Archives of Ophthalmology released this week that fatty acids can protect the eyes by preventing the plaque buildup in the arteries. It can also reduce inflammation, blood vessel formation and oxygen-related cell damage in the retina.

In addition, the second study reported that people who consumed higher levels of trans-unsaturated fats are likely to have late AMD. Trans fats are often found in baked goods and processed foods.

Researchers said risk of late AMD can be countered by consuming at least 100 milliliters or more of olive oil every week.

Omega-3s are essential fatty acids but the body but cannot make them on its own, and thus must rely on diet as the only source.

There are main forms of omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

The long-chain EPA and DHA are found in oily fish like salmon and while the short-form ALA can be obtained in plant sources, such as walnuts, canola, flax seed and soybean oil.

Three million Americans are expected to have late-stage AMD by 2020, according to one of the articles.