According to the American Heart Association, 8.5 million people died of a heart attack and 6.4 million suffered a stroke in 2006 alone. Untreated and unprevented arteriosclerosis can lead to a heart attack or stroke. Certain lifestyle choices, like the food you eat, can have an impact on your risk of arteriosclerosis development. A diet high in omega-3 fatty acids can help reduce your risk of heart disease.
Omega-3 Fatty Acids
Omega-3 fatty acids are an essential fatty acid, meaning that they are a necessary part of your diet. Most fatty acids can be converted into the form your body needs by your metabolic processes. However, the body needs omega-3 fatty acids directly from foods.
Omega-3 Fatty Acids and Arteriosclerosis
According to the American Heart Association, consuming foods rich in omega-3 fatty acids can help slow or prevent the rate of arteriosclerosis development. Arteriosclerosis occurs when your blood vessels become narrowed and hard. This reduces the amount of blood flow through the vessels, which results in decreased blood distribution to vital organs such as your heart and brain.
Mechanism of Action
The American Heart Association lists several mechanisms by which omega-3 fatty acids can help prevent heart disease. While the mechanisms of omega-3 fatty acids are not completely understood, there are a variety of ways that omega-3 fatty acids improve your heart health. First and most importantly, they reduce the growth rate of plaque in your blood vessels. This may be because omega-3 fatty acids help control your blood pressure and reduce blood triglycerides and inflammation, which are factors that contribute to arteriosclerosis. Other benefits include more pliable blood vessels and a reduced risk of arrhythmia.
Sources and Recommendations
Omega-3 fatty acids contain two types of fatty acids, DHA and EPA. People who are at high risk of developing atherosclerosis are recommended to take in 1 g of DHA and EPA fatty acids combined per day. For others, the American Heart Association recommends eating fish, which is a rich source of omega 3's, at least twice per week. The association suggests fatty fishes including salmon, trout, tuna and sardines.
References
- American Heart Association; Cardiovascular Disease Statistics
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich, NMD; June 25, 2009
- American Heart Association; Fish and Omega-3 Fatty Acids; 2011
- PubMed Health: Atherosclerosis; David C. Dugdale, III, MD;May 26, 2010
- "Exercise Testing and Prescription"; David C. Nieman; 2007
- Arteriosclerosis, Thrombosis and Vascular Biology; Omega-3 Fatty Acids and Cardiovascular Disease New Recommendations From the American Heart Association; Penny M. Kris-Etherton, et al.; 2003
