Fish and wine can be a tasty dinner, but a growing body of research indicates that enjoying the two together may also prove a powerful strategy for reducing your risk of heart disease. Bear in mind that moderation is key to reaping the health benefits associated with alcoholic beverages.
Omega-3 Fatty Acids
Fish, particularly oily fish, contains omega-3 fatty acids, polyunsaturated compounds that are structural components of cell membranes, and play an important role in nervous system function and vision. Omega-3s are considered essential fatty acids because your body cannot make them, and they must be obtained from food or supplements. The Linus Pauling Institute cites a large body of scientific research suggesting that higher omega-3 fatty acid consumption is associated with a reduced risk of cardiovascular disease.
Alcohol and Heart Health
Alcoholic beverages have also been linked to heart health. A European study of 1,604 subjects in three distinct geographic, areas published in the January, 2009 issue of the "American Journal of Clinical Nutrition" found that moderate alcohol consumption triggers an increase in the prevalence of omega-3 fatty acids. The study found that blood plasma of women consuming one drink daily and men consuming two, had significantly more omega-3 fatty acids in their red blood cells and plasma than non-drinkers, independent of fish consumption. While increased fatty acid levels were also observed in drinkers of beer and spirits, the researchers found that wine drinking had a stronger association with fatty acid levels.
Wine and Omega 3s
Antioxidants called polyphenols found in red wine may help prevent heart disease by increasing levels of HDL, or "good" cholesterol that protects arteries from damage, according to MayoClinic.com. The polyphenol resveratrol is prevalent in red wine. A 2011 University of Milan study published in "Food Research International" in July, 2011 found that red wine polyphenols protect fatty acids in blood plasma from breaking down in the body. Researchers concluded that drinking red wine while taking omega-3 fatty acids is a potential strategy to reduce your risk of heart disease.
Dietary Sources
The resveratrol in red wine comes from the skins of grapes during the fermentation process. MayoClinic.com notes that consuming red and purple grapes and grape juices may have some of the same benefits as drinking red wine. Other foods with resveratrol include blueberries, cranberries and peanuts. Omega-3 fatty acids are found in oily fish such as salmon, herring, sardines and tuna. The American Heart Association recommends adults eat fish at least twice weekly.
References
- Science Daily; A Little Wine Boosts Omega-3 In The Body: Novel Mechanism For A Healthier Heart Found, December, 2008
- Nature City; Omega 3 Fatty Acids and Red Wine Work Together for Your Heart; Emma McGowan , August, 2011
- Linus Pauling Institute: Micronutrient Information Center; Essential Fatty Acids
- MayoClinic.com; Heart Disease; Red Wine and Resveratrol: Good for Your Heart?
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