At least one out of every 10 Americans has been diagnosed with heart disease, according to a 2009 report published by the U.S. Department of Health and Human Services. This chilling statistic explains the growing interest in fish oil as a nutritional supplement. Fish oil contains compounds that may help you reduce your risk of heart disease and live a healthier life.
Western Diet
Western diets tend to be high in red meat and other sources of saturated fat, such as butter or lard. Saturated fats are mainly derived from animal sources, but a few plant sources such as palm and coconut oil do exist. You can identify saturated fats by the fact that they become solid at normal room temperatures due to their high melting point. There is no need to eat saturated fat at all; your body can manufacture it on its own, according to Helpguide.org.
Cardiovascular Effects of Saturated Fat
Consuming saturated fats causes an increase in the level of low-density lipoprotein, or LDL, circulating in your bloodstream. LDL is an unhealthy form of cholesterol that has been linked to increased rates of cardiovascular disease. This type of cholesterol is associated with the formation of deposits on the inner walls of your blood vessels, which causes a narrowing of the passageways through which your blood courses. Coronary artery disease, a prime risk factor for heart attack, can result.
Mediterranean Diet
In contrast with the high saturated fats consumed by Westerners, diets common to Mediterranean populations contain far less red meat. Fish and seafood are more common sources of protein, and are eaten at least twice each week, according to Mayo Clinic. If you eat a Mediterranean-style diet, you'll be joining the millions who benefit from the reduced risk of death from cardiovascular disease.
Fish Oil Supplements
If you don't particularly enjoy fish, you can reap the health benefits of this protein source by taking fish oil supplements. The American Heart Association states that two types of omega-3 fatty acids are present in fish oil, DHA and EPA. The AHA recommends a dose of 250 to 500 mg of EPA and DHA daily as a way of reducing your risk of heart disease. According to MedlinePlus, fish oil lowers your levels of triglycerides, fats that are linked to heart disease. Some believe that fish oil is a more effective therapy for preventing heart disease than statins, which are prescription drugs designed to lower blood cholesterol.
References
- MedlinePlus: Fish Oil
- Mayo Clinic: Mediterranean Diet for Heart Health
- American Heart Association: 2010 Dietary Guidelines
- Helpguide.org: Healthy Dietary Fats: The Truth About Fat, Nutrition and Cholesterol
- U.S. Department of Health and Human Services: Summary Health Statistics for U.S. Adults: National Health Interview Survey 2009
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