Omega 3 for a healthy heart
Omega 3 fish oils are vital to our well-being, helping to protect our heart and circulation, support our immune system and lift our spirits.
This article was published by Healthspan.
Omega 3 fatty acids are said to be essential not only for those reasons but because the body is unable to make them itself so they have to be supplied in our diet. The important omega-3s are eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These are found mostly in cold-water oily fish such as salmon, tuna and mackerel. Fresh tuna counts as oily fish but tinned doesn’t because the oils are lost in the canning process. Another important fatty acid, which is converted into EPA, is alphalinolenic acid (ALA). This is mostly found in flaxseed oils, some vegetable oils and dark-green
leafy vegetables.
The Omega 3 story began years ago when scientists noted that despite consuming high levels of fat, the Inuit Eskimos had low levels of heart disease. It became clear that the fat they ate from whale, seal, and salmon, however, was rich in Omega 3 fatty acids. Since then, clinical trials have shown that Omega 3s can reduce the risk of suffering a heart attack and a stroke and of dying from other heart or circulatory disease.
Omega 3 fatty acids protect the heart and circulation in a number of different ways. A major action is to reduce the risk of arrhythmias – irregular heart rhythms that can result in sudden death. By reducing the stickiness of blood, they make it less likely to clot and obstruct flow. Omega 3s can lower raised triglyceride fat levels that are linked to heart disease and have been shown to slow down the growth of plaques in arteries – it’s these plaques that narrow and block the arteries, resulting in angina and
heart attacks. Omega 3s can also lower blood pressure, which in turn reduces the risk of damage to arteries and the heart.
The British Heart Foundation (BHF) recommends that those who do not have heart disease eat fish twice a week,with at least one of these portions being oily fish. The American Heart Association advocates eating oily fish at least twice a week. For those who already have heart or circulatory disease (for example angina or who’ve suffered a heart attack), the BHF suggests eating two or three portions of oily fish a week. The precise amount of Omega 3 fatty acids needed for heart protection isn’t yet clear but the American Heart Association suggests those with coronary heart disease should take one gram a day of EPA and DHA either from fatty fish or supplements.
Daily intake of Omega 3 fatty acids would ideally come from food but this isn’t always easy. Some people simply don’t like fish. Supplements containing Omega 3s are readily available for those who find themselves in this situation. Smaller amounts of Omega 3s are found in canola or rapeseed oil, cereal products, walnuts, pecans, peanuts, almonds and dark-green leafy vegetables. For those with established heart and circulatory disease, who despite enjoying fish may find it difficult to obtain sufficient levels of Omega 3 fatty acids from food alone, a supplement of Omega 3s is a good option. Moreover, with growing concerns about the contamination of cold-water fish, many people are choosing to take a supplement of purified fish oil.
Omega 3 fatty acids provide excellent health benefits, particularly for the heart and circulation, but a word of caution. Since fish oils reduce the stickiness of blood, it’s advisable to check with your doctor that it’s safe for you to take a supplement, particularly if you are already on a bloodthinning medicine such as warfarin.
Article issued: 2 November 2005
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