Omega-3 fatty acids are a long-chain type of polyunsaturated fat. Polyunsaturated fats, or PUFAs, have been known to have beneficial effects on your heart when they replace unhealthy trans and saturated fats. Fatty cold-water fish, such as salmon, herring, tuna and mackerel are excellent sources of omega-3s. You can also take fish oil supplements if you do not like to eat fish. Flax seeds and flax oil also provide omega-3s, but the fatty acid chain in these foods is shorter and it may not have the same benefits. Fill your diet with omega-3s to put yourself on a path to a healthy heart.
Lower Cholesterol
According to research published in the "Nutrition Bulletin," replacing saturated fat with MUFAs, or monounsaturated fats, and PUFAs can help lower the LDL cholesterol in your body. LDL, or low-density lipoprotein, is the "bad" cholesterol that leads to atherosclerosis and heart disease. In this research review, subjects added canola oil to their diet. This type of oil is loaded with MUFAs and PUFAs in the form of omega-3 fatty acids. For each gram of polyunsaturated omega-3 consumed, they had a .08 mmol/L reduction in LDL cholesterol, and .09 mmol/L reduction in total cholesterol. Replacing your current fats with heart-healthy omega-3 fatty acids may help lower your blood cholesterol levels, which may lower your risk of heart disease.
Coronary Heart Disease Risk
Research reported by the Agency for Healthcare Research and Quality suggests that consuming fish oil helps fight coronary heart disease, or CHD. Fish oil is a concentrated source of omega-3s. These healthy fats can benefit your heart by reducing your risk of heart attack and damage to blood vessels. A study published by the "Nutrition Research Journal" reports that having low levels of omega-3s may result in damaged heart tissues and ultimately lead to cardiac mortality. Increasing your consumption of omega-3s can reduce risk factors that lead to CHD.
Improved Heart Rate
Another study published in the "British Journal of Nutrition" reports that omega-3s from fish oil may improve your heart rate variability, or HRV. Your doctor uses HRV as a predictor for cardiac death. Obese adults at risk for CHD generally have an impaired HRV and may benefit from omega-3 supplementation. Consuming omega-3s from fish oil can reduce your heart rate and regulate your HRV.
Lower Blood Pressure
Omega-3 fatty acids from fish oil expand your blood vessels, which allows for easier blood flow. This can help reduce your blood pressure, reports Medline Plus. You can safely consume up to 3 g of omega-3 fatty acids per day to help reduce your blood pressure. Depending on the brand, some fish oil supplements may suggest taking up to two pills twice a day for lowered blood pressure.
References
- "Nutrition Research Journal": Cardiac mortality is associated with low levels of omega-3 and omega-6 fatty acids in the heart of cadavers with a history of coronary heart disease. Chattipakorn, Nipon, et al. 2009
- "British Journal of Nutrition": Docosahexaenoic acid-rich fish oil improves heart rate variability and heart rate responses to exercise in overweight adults. Ninio, Daniel M., et al. 2008
- "Nutrition Bulletin": An assessment of the economic and heart health benefits of replacing saturated fat in the diet with monounsaturates in the form of rapeseed (canola) oil. Harland, J.I. 2009
- Medline Plus: Fish Oil
- Agency for Healthcare Research and Quality: AHRQ Evidence Reports Confirm that Fish Oil Helps Fight Heart Disease
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