Articles

Benefits of Omega-3 in Cardiovascular Health

By Angie Enloe, R.Ph.

Heart disease, stroke, and other cardiovascular diseases are the number 1 killers in American men and women today. While this statement might be alarming, there is compelling evidence based upon hundreds of human studies that show the remarkable cardiovascular benefits of consuming Omega-3. Omega-3 fatty acids benefit the hearts of healthy people, and those at high risk of, or who have cardiovascular disease. Omega-3 fatty acids are considered essential fatty acids, which means that they are essential to human health but cannot be manufactured by the body. Omega-3 fatty acids can be found in fish and certain plant oils.

There are three major types of Omega-3 fatty acids: alpha-linolenic aicd (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Alpha-linolenic acids (ALA), which convert to EPA and DHA in the body, are found in foods such as tofu, other forms of soybeans, pumpkin seeds, canola, walnut and flaxseed, and their oils. EPA and DHA are found in fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon. In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules.

The ways that Omega-3 fatty acids reduce cardiovascular disease risks are still being studied. There has been research, however, that has shown that they decrease the risk of arrhythmias, decrease growth rate of atherosclerotic plaque, lower blood pressure, and decrease triglyceride levels. Studies of heart attack survivors have found that daily Omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and stroke.

The ideal amount of Omega-3 fatty acids to take isn’t yet clear, however, the American Heart Association has made recommendations for consuming Omega-3 fatty acids.

The U.S. Food and Drug administration classifies low doses of Omega-3 fatty acids from fish as Generally Regarded As Safe (GRAS). Fish meat may contain methylmercury and caution is warranted in young children and pregnant/breastfeeding women. Methylmercury accumulates in fish meat more than fish oil, and fish oil supplements appear to contain almost no mercury. Therefore, these safety concerns do not apply to ingesting fish oil supplements. However, unrefined fish oil preparations may contain pesticides.

Side effects such as fishy aftertaste and gastrointestinal upset are uncommon, but have been reported with the use of fish oil supplements. Using time-release preparations, taking with meals, and starting with low doses and gradually increasing are all ways to minimize gastrointestinal side effects.

When considering supplementing with Omega-3 fatty acids, caution should be taken when taking certain medications. Omega-3 fatty acid supplements may increase the blood-thinning effects of aspirin, warfarin, clopidogrel (Plavix), and non-steroidal anti-inflammatory drugs such as ibuprofen or naproxen. While the combination of aspirin and Omega-3 fatty acids may actually be helpful under certain circumstances, they should only be taken together under the guidance of your physician.

Despite advances in the understanding of the cardioprotective effects of Omega-3 fatty acids, many issues remain unresolved. Further studies are needed in individuals with risk factors for coronary heart disease or with heart failure. In the meantime, be sure to buy Omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury and always consult your physician before starting any new therapy.

Omega-3 Fatty Acids, University of Maryland Medical Center website.

Omega-3 fatty acids and cardiovascular disease-fishing for a natural treatment, BMJ 2004; 328:30-35 (3 January).

Omega-3 fatty acids, fish oil, alpha-linolenic acid, National Library of Medicine and National Institutes of Health/Medline Plus.