OMEGA-3 FATTY ACIDS
More Americans die each year from heart disease than any other disease. As we age, our risk of heart disease increases, especially after menopause for women. Several other factors are attributed to our risk as well. Some, such as genetics, are out of our control. However, many risk factors have been proved to increase our risk of heart disease. These factors include smoking, high blood cholesterol levels and hypertension. Many other factors are likely to increase our risk of heart disease, including diabetes, physical inactivity, low HDL (‘good’) cholesterol levels and obesity. Several dietary links are being examined as to determine their role in either promoting or reducing cardiovascular risk. Omega-3 fatty acids have been shown to reduce risk of cardiovascular disease.
What are Omega-3 fatty acids?
This fatty acid falls into the category of polyunsaturated. Linolenic acid is the primary form of Omega-3 fatty acids. Linolenic acid can be converted to various fatty acids, which are found in communicating membranes in the brain and retinal tissues. These fatty acids also play a role in heart disease and hypertension. Due to an enzyme deficiency, humans cannot produce Linolenic acid, making it an essential fatty acid. Omega-3 fatty acids get their name from a double bond located at the third carbon from the end of the fatty acid chain. Omega-3 fatty acids are sometimes designated as n-3.
What do Omega-3 fatty acids do?
Omega-3 fatty acids have been shown to affect cholesterol and triglyceride blood levels. However, LDL (‘bad’) cholesterol appears to only be reduced when intakes of saturated fatty acids are decreased. In addition, Omega-3 fatty acids may prolong blood-clotting time. Some studies have shown platelet activity, which is responsible for forming heart attack and stroke-forming clots, to be reduced by 5-11%. This is also evident in studies showing Eskimos have higher incidences of hemorrhagic strokes due to their high fish consumption. Blood pressure may be reduced by Omega-3 fatty acids in those with hypertension. These benefits would decrease one’s risk of heart disease. Omega-3 fatty acids may help prevent irregular heartbeats. Overall, these benefits seem to be especially important for diabetics and those with inflammatory and allergic diseases. Much more research is needed to determine more accurately the actions of Omega-3 fatty acids.
How can I get more Omega-3 fatty acids in my diet?
Omega-3 fatty acids are present in a variety of marine sources. The richest sources (listed most to least content) include sardines in sardine oil, Atlantic mackerel, Atlantic herring, anchovy, Chinook salmon, bluefish, Atlantic salmon, pink salmon, Florida pompano, tuna, brook trout, channel catfish, shrimp, flounder, haddock and northern lobster. In addition, farm-raised fish have different contents of Omega-3 fatty acids from wild fish. Omega-3 fatty acids are more abundant in eggs when chickens are fed fishmeal. Other good sources of Omega-3 fatty acids include nuts, tofu and soybean and canola oils.
Fish oil capsules can be bought. However, supplements are not currently recommended to obtain the health benefits from Omega-3 fatty acids. For maximum benefit, one should choose low-fat marine sources. However, fish oil capsules may be recommended for those who have high blood triglyceride levels that cannot be lowered by medication and are at risk for pancreatitis. Fish oil capsules have been shown to have a variety of adverse effects, including upset stomach, increased bleeding and bruising, increased calorie consumption and vitamin A and D toxicity in some preparations. In addition, capsules are much more expensive than consuming fish.
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