Heart Disease is still the leading cause of death in our country and 1 out of 3 adults have heart disease. Making better food choices may help improve your risk factor profile for heart disease. A diet that includes omega 3 fatty acids may reduce overall risk of heart disease, high blood pressure, triglyeride level, and arrhythmias.
Omega 3 fatty acids can be found in albacore tuna, mackeral, salmon, sardines, herring, trout, olive oil, soybeans, tofu, flaxseed, cod liver and walnuts. Currently the American Heart Association recommends 2 servings of 3.5 ounces of cooked fish (omega 3 rich fish) per week. If you are concerned about the mercury or PCBs (polychlorinated biphyenyls) in these fish, eating a variety of them will minimize the effect of these environmental pollutants. Also, older fish and predatory fish left in the water have more mercury and PCBs than the fish on our plates. (Children and pregnant women must consult their physician about seafood consumption.)
As with vitamins and minerals, omega 3 fatty acids are thought to be most beneficial to your health if consumed as a natural part of your diet. There are 2 omega 3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega 3 fatty acids from fish have a more estalished benefit than plant sources of omega 3 fatty acids. In fact, plant sources contain alpha linoleic acid (ALA) that is converted to omega 3 fatty acids in the body. However, your physician could always prescribe a supplement for you if you cannot get omega 3's from your diet.
Currently, the American Heart Association, recommends 1 gram of EPA and DHA per day for people with heart disease and 2-4 grams per day to decrease triglyceride level. To add another layer to this, eat less omega 6 fattys acid rich foods (in meats, eggs, some oils), to maintain a therapeutic level of omega 3 fatty acids in the blood. It is best to keep a ratio of omega 3 to omega 6 fatty acids at 3:1 or 4:1 for the healthful benefit of omega 3 fatty acids. An imbalance of omega 3 to omega 6 fatty acids may contribute to the onset of heart disease. It makes the walls in the arteries more sticky and ideal for clot formation.
The benefits of omega 3 fatty acids have been linked to other diseases. However, the results are inconclusive in regards to asthma, cancer, depression, psoriasis and inflammatory bowel diseases (Crohn's disease, ulcerative colitis). Please note there are potential side effects of taking an omega 3 supplement. Side effects include an upset stomach and diaarhea. Also, there is an increased risk of a hemorrhagic stroke for those who are pregnant, diabetic, or have a tendency to bleed. For these groups, it is suggested to get omega 3's through diet rather than a supplement. Lastly, an omega three supplement may interact with blood thinners, anti platelet medicine, anti inflammatories or ginko biloba and increase the risk of bleeding.
Of course, check with your doctor if and how omega 3 fatty acids fit in your diet.
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