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Heart disease remains the primary cause of death for men and women. What many people do not realize is that heart disease can often be prevented.
In addition to quitting smoking, maintaining a healthy body weight and engaging in regular physical activity, diet plays a huge role in prevention when it comes to cardiovascular disease. Diet does not refer solely to the quantity of foods consumed, but also to the quality of those foods and supplementation. An important aspect of the link between diet and heart disease is the intake of omega-3 fats.
Omega-3s: Fats You Can and Should Eat Omega-3 and omega-6 fats are known as polyunsaturated fatty acids (PUFAs) because of the number of saturated and unsaturated bonds within their structures. These fats are essential fats, meaning they cannot be synthesized by the body and need to be consumed via the diet or supplementation. Omega-3 is the term for two very important fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The best sources of essential fats, and particularly EPA and DHA, are fish (see listing below). Essential fats can be obtained from plant foods as well, such as flaxseed and flax oil, avocadoes and nuts, like walnuts and almonds.
The problem with the diet of most Americans is that it is too high in unhealthy saturated and trans fats, and even omega-6 fats, but too low in iomega-3 fats. Studies have demonstrated that populations with the lowest incidences of heart disease also have the highest intakes of healthy omega-3 fats. Including omega-3 fats in your diet can result in positive health changes.
Health Benefits from Omega-3 Fats While heart disease and high triglycerides are the conditions for which there is the most data about the health benefits of omega-3 fats, the list of diseases and symptoms that have shown positive results is continuing to grow and includes:
• Hypertension • Vascular response and blood flow • Rheumatoid arthritis • Depression
Supplementation Food sources of nutrients should always be the priority; however, some people do not like fish or nuts. For those people, a fish oil supplement may be a wise idea, especially since these supplements are screened for contaminants and mercury. Supplementation may also be warranted for those with particular health issues, such as elevated triglycerides, where high doses of omega-3 fats have been shown to be beneficial―doses that are difficult to consume through diet alone.
When shopping for fish oil supplements, look for the USP logo on the side of the bottle. This symbol tells consumers of the product's quality and that the product is free from contaminants or other ingredients. The USP symbol does not ensure safety or efficacy, so of course, it's always crucial to check with your personal physician prior to supplementing with omega-3 fats.
Fish Highest in Omega-3 Fat • Sardines • Atlantic mackerel • Herring • Lake trout • Salmon • Striped bass • Tuna • Pacific halibut
Supporting Message from the American Heart Association
The research for omega-3s relating to heart disease is so convincing that in 2003, the American Heart Association published its own recommendations:
• Adults should consume fatty fish twice weekly
• Patients with coronary heart disease should consume 1000 mg EPA and DHA daily from either fish oil or supplements
• Patients with hypertriglyceridemia might benefit from taking 2000-4000 mg of EPA and DHA daily
Note: It is important to check with your health care practitioner before beginning any diet or supplement regimen.
Healthwatchers Magazine Fall 2006 Edition |
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