While a heart-healthy diet has become synonymous
with plenty of fruits and vegetables and little fat and cholesterol,
there’s more to the story. Omega-3 fatty acids should
be part of a heart-healthy diet, too, according to the August
issue of Mayo Clinic Health Letter.
Omega-3 fatty acids are a form of polyunsaturated fat important
to overall health. As it pertains to heart disease, their main
benefit is their ability to reduce the risk of heart rhythm problems
in certain groups of people, thus reducing the risk of sudden
cardiac death. In addition, omega-3s may help reduce triglycerides,
lower blood pressure slightly and reduce blood clotting.
The best source of omega-3s is fatty, cold water fish such
as herring, mackerel, salmon and tuna. Plant oils, such as canola
and flaxseed oils, also are sources of omega-3s.
For heart disease prevention, near-maximum benefit comes from
eating two 3-ounce servings of cold water fish a week. More
than that doesn’t appear to offer any additional preventive
benefit.
Higher amounts of two kinds of omega-3, docosahexaenoic acid
(DHA) and eicosapentaenoic acid (EPA), may benefit some people
with established heart disease or high triglyceride levels and
can have an anti-inflammatory effect for people with rheumatoid
arthritis. In addition, DHA is being studied to see if it can
slow the progression of Alzheimer’s disease.
For those who don’t eat fish, a fish oil supplement or
an algae supplement can provide omega-3 fatty acids. However,
supplements aren’t cheap, and the amount of DHA and EPA
in supplements varies widely. Except for people who have established
heart disease, the evidence of heart disease prevention is stronger
when one eats fish instead of taking supplements. Supplements
can pose risks, too. Taking more than 3 grams of fish oil a
day may increase the risk of bleeding, worsen heart rhythm problems
in those who have arrhythmias or cause other side effects.
