For the first time, studies revealed that postmenopausal women who ate one or more servings of tuna or dark fish could slow down the progression of narrowing of the arteries, otherwise known as arteriosclerosis.

The Deteriorating Impact of Arteriosclerosis

Simply stated, arteriosclerosis is the buildup of plaque in the arteries. If the plaque grows large enough, it could dramatically cut down the capability of blood flow. One of the most dangerous results of arteriosclerosis happens when a blood clot forms from the plaque rupturing, which then breaks off and travels to a different part of the body.

If a blood vessel that feeds the heart is blocked, the result is a heart attack. On the other hand if a blood vessel that feeds the brain is blocked, the result is a stroke. As heart disease worsens, arteries begin to clog, which causes a reduction in the blood flow to the heart.

A study of women was designed to evaluate the consumption of fish and atherosclerosis. The study consisted of the women receiving three coronary angiographies, an X-ray of the blood vessels of the heart. One test was taken at the onset of the study and the second test was given three years after completion of the study.

The purpose of the tests was to find out if there was any change in the diameter of the coronary arteries and any signs of coronary lesions.

Eat Your Way to a Healthier Heart With Omega-3 Fatty Acids

The women who included fish at least once a week into their diet were shown to have lesser lesions in their arteries than the women who ate fish less frequently. Even more significant were the findings revealing that women with diabetes who consumed fish more than once a week displayed a 60 percent less narrowing of the arteries than the women who ate less than two servings of fish each week.

These findings were an indication of how fish could slow down the progression of coronary artery disease. The secret to these heart healthy benefits are the high amounts of omega-3 fatty acids found in fish. Canned tuna and salmon, both high in omega-3 fatty acids, were ranked as two of the most frequently eaten fish in the U.S.

Results from the study showed that the women who ate one or more servings of tuna or dark fish every week had less significant changes in the diameter of their coronary arteries than women who ate different kinds of fish. Researchers attributed these findings to the higher omega-3 levels found in dark fish.

These findings motivated the American Dietetic Association to make the following recommendations:

• Eat at least two servings of fish each week
• Eat fatty fish such as canned tuna

American Journal of Clinical Nutrition September 2004 Vol. 80, No. 3, 626-632

Reference Source 116
September 8, 2004

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