- Omega-3 Fatty Acids can be very beneficial. A 2019 update from American Heart Association states that every 38 seconds someone dies of Cardiovascular Disease.
- About 49% of Americans have heart disease risk factors like high blood pressure and high LDL cholesterol.
- Recent meta-analysis revealed that those who took omega-3s fish oil supplements on a daily basis have reduced the risk of coronary heart disease death by 8%.
According to a recent survey conducted by Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital, the researchers revealed that people who consumed omega-3 fish oil supplements showed a lower risk of heart attack and other CVD (cardiovascular diseases) symptoms. The meta-analysis report stated that the experiment was conducted on more than 120,000 people. The analysis also suggested that a daily dosage of 840 mg is sufficient for the greater reduction of CVD risks.
The meta-analysis was published online in the Journal of American Heart Association on September 30, 2019.
According to author Yang Hu who is a postdoctoral fellow in Harvard Chan School’s Nutrition Department, the meta-analysis report consists of updated evidence regarding the effects of omega-3 supplements on CVD symptoms. The team found significant positive effects of omega-3 fatty acids on the risks of coronary heart disease in a dose-response manner.
Additionally, senior author JoAnn Manson who serves as chief of the Division of Preventive Medicine at Brigham and Women’s Hospital suggested that the public health organizations should recommend people to consume more fish along with a healthy diet, lifestyle, and physical exercises.
What are Omega-3 Fatty Acids?
- Omega-3s are an essential part of fatty acids that have an important role in providing you a number of health benefits. They are essential for your brains and retinas.
- ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) are the 3 main types of omega-3 fatty acids.
- They are not produced by the body on its own and hence need to be consumed from relevant foods.
- The omega-3 rich foods are fatty fish, flax seeds, fish oils, walnuts, flaxseed oil, and chia seeds.
How Omega-3 Fatty Acids Keep Your Heart Healthy?
Research shows that Omega-3s assist in preventing coronary heart disease (CHD) that is caused because of atherosclerosis. Here the fatty deposits termed as plaque buildup on the inside wall of coronary arteries. The symptoms of CHD starts when this inside wall gets damaged due to high levels of cholesterol or inflammation. Artery damage can also result in high blood pressure, diabetes, smoking or tobacco consumption.
Consumption of foods having high levels of omega-3 fatty acids benefits you by:
- Reducing the risk of abnormal heart rhythm which is responsible for sudden cardiac death.
- Reducing blood pressure slightly
- Assisting in the prevention of inflammation of blood vessels and blood clots formation.
- Reducing the levels of triglyceride levels
- Lowering the growth rate of plaque which is responsible for clogging blood vessels.
How Much Omega-3 Fatty Acids to Consume?
The best way to consume omega-3s is through foods like fish oil, flax seeds, fatty fish, etc. AHA (American Heart Association) recommends for people without any heart disease to consume some type of fatty fish twice a week.
Rashmi Chimmalgi is a professional content writer. She enjoys writing. Her focus is on writing quality and informative content for her readers. When she is not writing she is either reading books or cooking some unique recipes in her kitchen.