Omega 3 Fatty Acids & Cvd Conditions

If you have a family history of heart disease or fear that you might be a candidate for a heart attack, an easy and tasty way to reduce your risk is to follow the recommendation of the American Heart Association to eat fish twice a week, especially the fatty kind. The beneficial effect of eating fatty fish is due to compounds called omega-3 fatty acids. Omega-3 fatty acids are abundant in fatty fish.

History

Scientists developed an interest in omega-3 fatty acids in the 1970s when epidemiological studies of Inuits in Greenland demonstrated that this population suffered significantly less from cardiovascular disease than the general population. In spite of a diet high in saturated fat from the meat of marine mammals, significantly fewer people developed heart disease or died from heart attacks. Further studies revealed that the meat of marine mammals was also rich in omega-3 fatty acids, as was another diet staple, fatty fish such as Arctic char, lake trout and salmon. The omega-3 fatty acids were the reason for the lower incidence of heart disease in the Inuits.

Types

The most widely known and extensively studied omega-3 fatty acids are eicosapentaenoic acid and docosahexaenoic acid, commonly referred to as EPA and DHA. Fatty fish is a direct source of EPA and DHA. The body can also obtain EPA and DHA by converting another fatty acid, called alpha-linolenic acid, or ALA, into EPA and DHA. ALA is found in flaxseeds, walnuts, soybean and canola oils.

Benefits

A review study of large controlled trials involving 40,000 patients and retrospective epidemiological studies published in the "Journal of the American College of Cardiology" confirms that regular intake of omega-3 fatty acids has potential benefits for the heart. EPA and DHA may help decrease atherosclerotic plaque and the subsequent risk of a heart attack; decrease the risk of sudden death due to arrhythmia, or irregular heartbeats; increase HDL, the "good" cholesterol; lower blood pressure; and reduce triglyceride levels in the blood. How exactly these results are achieved is still being studied; one of the theories is that omega-3 fatty acids reduce inflammation in the body. Many chronic diseases, including cardiovascular disease, involve inflammation.

Dietary Guidelines

People with no signs or symptoms of heart disease are recommended to eat fish high in EPA and DHA twice a week. Two servings of fatty fish a week are equivalent to approximately 500 mg/day. Good sources include mackerel, lake trout, herring, sardines, albacore tuna and salmon. In addition, plant sources of omega-3 fatty acids, such as soybeans, canola oil, walnuts and flax seed and their oils are good choices to add to the diet. Patients with documented cardiovascular disease should aim for 1g of combined EPA/DHA per day. Individuals who are unable or unwilling to eat fish may consider supplements; if on medication, consult a physician first.

Warning

According to the guidelines from the U.S. Environmental Protection Agency and the Food and Drug Administration, eating fish a couple of times a week does not pose a potential health risk for most people. Even women who are or may become pregnant, nursing mothers, and young children will benefit from eating fish, provided they stay away from fish with higher mercury content, such as shark, swordfish, king mackerel and tilefish. In addition, albacore tuna should be limited to six ounces a week in this population. The potential risk from other contaminants such as PCBs and dioxins is small, but to minimize exposure consumers are advised to remove skin and surface fat before preparation.