A diet rich in fish or omega 3 reduces your risk of getting heart disease.
How Does Eating Fish or Omega 3 Reduce Heart Disease
Researchers from the Universitat Rovira Virgil and Harvard medical school has found that consuming omega-3 fish can regulate lipoproteins. Lipoproteins are the particles that transport lipids through the blood.
However the good news is that for people who don’t like fish or the taste of fish, the study has found that Onega 3 supplements will also decrease heart disease.
Omega 3 Study
A study of over 26,000 women, which was the largest and most detailed study ever carried out on omega-3. The study was particularly important because heart disease is the most prevalent cause of death worldwide.
In Fact according to the centers for disease control, 33% of all deaths in America is related to cardiovascular or heart disease. This is significant.
Omega 3 Fatty Acids
We have known that Omega 3 fatty acids were associated with lower triglyceride levels. In fact, a pharmaceuticals company manufactured a drug called Lovaza that had at least 900 mg of ethyl esters of omega 3 fatty acids.
Statin drugs will decrease triglycerides, but statin drugs have awful side effects.
Three Types of Omega 3 Fatty Acids
Where are three different types of omega-3 fatty acid that was studied in this trial. They are :
- ALA a-linolenic acid
- DHA docosahexaenoic acid
- EPA eicosapentaenoic acid
These three types are present and fatty fish and other foods. They are essential to good health. ESpecially the brain and the heart.
The Interesting part of the study was that these three different types of fatty acids differ in their association with the risk of cardiovascular disease.
For example, there was no increase in the smallest LDL lipoproteins (this small LDL is associated with heart disease) that transport cholesterol. Instead there was an increase in the largest LDL particles which are not associated with the risk of heart disease.
In this study, there was a decrease in HDL and LDL particles. Dramatically, there was an increase in the size of the HDL and LDL. The good thing about this is that the bigger size is associated with increased cardiovascular protection.
Fatty Fish High in Omega 3
- Salmon 4000 mg per serving
- Sardines 2200 mg per serving
- Mackerel 4000mg per serving
- Cod liver oil 2650 mg per serving
- Herring 900 mg per serving
- Flax seeds 5000 mg per serving
Fortified Foods High in Omega-3
- Salad dressings
Omega-3 Heart Benefits
Omega 3 heart benefits are the following:
- Prevents sudden death due to arrhythmias
- Decrease cholesterol
- Increase good HDL cholesterol
- Decrease high blood pressure
Omega 3- of Fish Oil Drug Interactions
There are no known drug interactions with any drugs.
Dosages For Omega 3
The American Heart Association recommends the consumption of 2 servings of fish a day. One gram of Omega 3 is recommended for heart protection. Studies have shown that 2-4 grams of Omega 3 are needed to lower cholesterol.
Trials of fish and Omega 3 capsules have reported beneficial effects of heart and stoke events including all-cause mortality and morbidity. Omega 3 consumption has also been shown to decrease sudden heart death.
The good news is that Omega 3 can also be used in supplement form.