Fish Oil and The Heart

Fish oil contains omega-3, a substance that has remarkable and beneficial effects on heart disease.

Over the last century, the Western diet became overloaded with unhealthy omega-6 fatty acids and largely depleted of the healthy omega-3 fatty acids. The increased consumption of vegetable oils and shortenings, beef, and dairy is a major reason for this imbalance. The North American population, in particular, consumes the lowest dietary intake of omega-3s and the highest amount harmful omega-6s in the world.

The two major health-promoting omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are naturally found in certain cold-water, fatty fish, such as salmon, tuna, and mackerel. They can also be derived in the body from alpha-linolenic acid (ALA), an omega-3 found in certain seeds and plant-based oils. However, the body is very inefficient at converting ALA into EPA and DHA, which is why sufficient amounts of omega-3s typically can not be obtained from plants alone.

EPA and DHA can reduce the risk of heart disease and exert powerful anti-inflammatory effects that can help treat many diseases.

Cardiovascular benefits of omega-3s include:

• Reduction in risk of death after a heart attack
• Decrease in triglycerides and other bad forms of cholesterol, such as LDL
• Increase in good cholesterol, or HDL
• Prevention of abnormal heart rhythms
• Prevention of blockages of coronary arteries
• Possible lowering of high blood pressure

For several decades, it has been known that Greenland Eskimos, who eat fish as a large portion of their diet, have less heart disease than other populations. Their diet is high in omega-3s. Since the observation that populations who eat a lot of fish have lower rates of heart disease and other health problems, studies have looked into and shown that the omega-3 essential fatty acids EPA and DHA help protect against cardiovascular disease.

The American Heart Association (AHA) now recommends the consumption of omega-3 essential fatty acids for overall heart health, adding further that individuals with documented heart disease should consume about 1 gram per day of EPA and DHA. The FDA claims that omega-3s play a role in reducing coronary heart disease. The FDA has approved omega-3s for the treatment of high levels of triglycerides -- a substance that can cause blockage of the coronary arteries and lead to heart attacks. The AHA recommends that patients who need to lower their triglycerides should take 2 to 4 grams of EPA and DHA per day.

Many clinical trials have shown that omega-3 fatty acid supplements can reduce the risk of a number of different cardiovascular events, including sudden death, arrhythmias, heart attacks, and strokes. Studies of individuals who have survived a heart attack show that omega-3s may decrease the risk of a second heart attack by nearly 30%, while individuals consuming even a moderate amount of omega-3s may reduce their risk of a stroke by 50%.

While it is not precisely known how omega-3s work, it is likely that several different mechanisms are in play. The omega-3s EPA and DHA are believed to reduce blood clots inside arteries. These clots are caused by platelets sticking together and blocking blood flow to the heart and the brain, among other organs.

In addition to their effect on platelets, omega-3s are seen to have anti-inflammatory effects. Inflammation may contribute to damage of blood vessels.

Supplementing one’s diet with an adequate amount of omega-3s to promote cardiac health can be safely done with high-purity supplements.

Dietary Supplementation with Omega-3 Products

Factors to consider when selecting a specific brand of omega-3 supplement:

• Look for an optimal balance of both DHA and EPA

• Avoid heavy metals and toxins. Fish contain heavy metals, such as mercury and other toxins. Most brands of omega-3 products successfully remove contaminants from fish. In fact, the highly purified omega-3 supplements that are now available on the market provide extremely safe and efficient EPA and DHA.

• Avoid saturated fats. Some forms of omega-3 fatty acids are less purified and contain harmful saturated fats. In fact, when I last visited my local pharmacy, there were no products that didn’t contain 30 to 50% saturated fats. The same was true at my local nutritional store. The only two products that are overwhelmingly composed of omega-3 essential fatty acids are the prescription omega-3 Lovaza, and the over-the-counter Omax3.

• Consider cost. There is a dramatic difference in the cost of omega-3s.

The table below compares many omega-3s currently available.