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With high blood pressure and heart problems on the rise, you may be wondering what precautions you may take to decrease your risks for future heart disease. Well, believe it or not, studies have shown that simply eating fish can decrease your chances and lead you to a healthy heart.
What are omega - 3 fatty acids?
Omega 3-fatty acids are considered essential fatty acids. The body itself can not manufacture these fatty acids so they must be obtained from dietary sources. There are three major types of omega 3-fatty acids and they include: alpha - linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are the two sources that are most readily used by the body. After ingestion, APA is converted to EPA and DHA. Omega 3- fatty acids are also referred to as fish oil, salmon oil, and shark liver oil.
What are the benefits of taking omega 3- fatty acids?
Research has shown that omega 3 fatty acids can help reduce the risk of death, heart attacks, and strokes in individuals with a history of heart attacks. The benefits of these fatty acids add to the effects of prescription medications.
Blood pressure:
Studies have shown that supplements
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of omega 3-fatty acids can slightly lower blood pressure. A high amount may be needed to decrease blood pressure. Therefore, a healthcare provider should be consulted before starting supplementation.
Cholesterol:
There is strong evidence that omega 3-fatty acids can reduce triglycerides. Triglycerides are the form in which fat exists in the body and with high LDL, can cause plaques in the heart vessels and lead to a heart attack. These fatty acids may also improve your HDL levels ("good cholesterol"). HDL, in the body, serves as a scavenger for "LDL" ("bad cholesterol") and transports it out of the blood. However, it has also been observed that omega 3-fatty acids may slightly increase LDL cholesterol in the body.
What does the American Heart Association Recommend?
The American Heart Association recommends that individuals with no known heart disease, risk for heart disease, or currently have heart disease should consume fish at least two times a week. Fish that provide a good source of these fatty acids include anchovies, bluefish, carp, catfish, halibut, herring, lake trout, mackerel, pompano, salmon, striped sea bass, tuna (albacore), and whitefish. Other sources that provide alpha - linolenic
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acid include tofu, soybeans, walnuts, flaxseed oil, and canola oil. Fish oil can also be taken as a supplement.
What do I need to know before taking omega 3 - fatty acids or fish supplements? Individuals with an allergy to fish should avoid fish oil or omega 3-fatty acid products that are derived from fish. For individuals that are allergic to nuts should avoid alpha linolenic acid or omega 3-fatty acid products that are derived from nuts. Fish oil and omega 3- fatty acids may increase blood sugars in diabetics. Also individuals who have high levels of LDL and who are at risk of bleeding should use caution when taking these products because high doses of fish oil and omega 3-fatty acids can cause bleeding.
For additional information, talk with your pharmacist or physician. You may also find helpful information at www.americanheart.org.
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