Omega 3 fatty acids are essential as the body is unable
to produce it itself so it has to be supplied in the
diet.
Omega 3 fatty acids are said to be essential not only for those
reasons but because the body is unable to make them itself so they
have to be supplied in our diet. The important omega-3s are
eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These
are found mostly in cold-water oily fish such as salmon, tuna and
mackerel. Fresh tuna counts as oily fish but tinned doesn’t
because the oils are lost in the canning process. Another important
fatty acid, which is converted into EPA, is alphalinolenic acid
(ALA). This is mostly found in flaxseed oils, some vegetable oils
and dark-green leafy vegetables.
The Omega 3 story began years ago when scientists noted that
despite consuming high levels of fat, the Inuit Eskimos had low
levels of heart disease. It became clear that the fat they ate from
whale, seal, and salmon, however, was rich in Omega 3 fatty acids.
Since then, clinical trials have shown that Omega 3s can reduce the
risk of suffering a heart attack and a stroke and of dying from
other heart or circulatory disease.
Omega 3 fatty acids protect the heart and circulation in a
number of different ways. A major action is to reduce the risk of
arrhythmias – irregular heart rhythms that can result in
sudden death. By reducing the stickiness of blood, they make it
less likely to clot and obstruct flow. Omega 3s can lower raised
triglyceride fat levels that are linked to heart disease and have
been shown to slow down the growth of plaques in arteries –
it’s these plaques that narrow and block the arteries,
resulting in angina and heart attacks. Omega 3s can also lower
blood pressure, which in turn reduces the risk of damage to
arteries and the heart.
The British Heart Foundation (BHF) recommends that those who do
not have heart disease eat fish twice a week,with at least one of
these portions being oily fish. The American Heart Association
advocates eating oily fish at least twice a week. For those who
already have heart or circulatory disease (for example angina or
who’ve suffered a heart attack), the BHF suggests eating two
or three portions of oily fish a week. The precise amount of Omega
3 fatty acids needed for heart protection isn’t yet clear but
the American Heart Association suggests those with coronary heart
disease should take one gram a day of EPA and DHA either from fatty
fish or supplements.
Daily intake of Omega 3 fatty acids would ideally come from food
but this isn’t always easy. Some people simply don’t
like fish. Supplements containing Omega 3s are readily available
for those who find themselves in this situation. Smaller amounts of
Omega 3s are found in canola or rapeseed oil, cereal products,
walnuts, pecans, peanuts, almonds and dark-green leafy vegetables.
For those with established heart and circulatory disease, who
despite enjoying fish may find it difficult to obtain sufficient
levels of Omega 3 fatty acids from food alone, a supplement of
Omega 3s is a good option. Moreover, with growing concerns about
the contamination of cold-water fish, many people are choosing to
take a supplement of purified fish oil.
Omega 3 fatty acids provide excellent health benefits,
particularly for the heart and circulation, but a word of caution.
Since fish oils reduce the stickiness of blood, it’s
advisable to check with your doctor that it’s safe for you to
take a supplement, particularly if you are already on a
bloodthinning medicine such as warfarin.
back to the top »