Fish, Omega 3 and Heart Disease
Omega 3 fatty acids from fish has been shown in epidemiological and clinical trials to reduce the incidence of heart disease by lowering cholesterol. Large-scale epidemiological studies suggest that individuals at risk for coronary heart disease benefit from the consumption of fish oil, as it is high in omega 3 fatty acids.
How Much Fish For Heart Disease?
It’s recommended to have 500 mg of DHA (a specific type of omega 3) per day. But according to the National Health and Nutrition Examination Survey, we are only eating 1/5 of the recommended amount!
The easiest way to eat 2 servings of seafood a week. Two servings can cover our weekly DHA requirement!
What About Fish Oil?
The American Heart Association updated its advice on fish oil supplements and the full article was published in Circulation 106:2747-2757, 2002. Here’s the short version of what they recommend:
- People without documented coronary heart disease: Eat a variety of (preferably oily) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flax seed oil, canola oil, and soybean oil; flax seed and walnuts)
- People with documented coronary heart disease: Consume approximately 1 gram of EPA+DHA per day, preferably from oily fish. EPA+DHA supplements could be considered in consultation with a physician.
- People needing triglyceride-lowering: Two to four grams of EPA+DHA per day provided as capsules such as fish oil or omega 3 supplements under a physician’s care
Study Finds Fish Oil May Benefit People With Diabetes
Researchers from the Norwegian University of Science and Technology in Norway studied the effect of fish oil supplements on blood lipoprotein in 26 people with Type 2 diabetes. The study participants were assigned to take either fish oil or corn oil supplements. Size and concentration of lipoproteins subclasses (several blood cholesterol markers) as well as insulin sensitivity were measured after nine weeks of supplementation. High doses of fish oil reduced the size and concentration of several lipoprotein subclasses while lowering insulin sensitivity. Results of this study were published online on the European Journal of Clinical Nutrition website on Feb. 28, 2007.
Multiple Benefits of Fish Oil and Omega 3
Benefits of fish oil and omega 3 fatty acids are well known for their role in heart disease prevention. The American Heart Association advises heart disease sufferers and people with high triglyceride levels to take fish oil supplements. Recent studies suggest that fish oil may prevent dementia and ease depression. Clinical studies regarding the effects of fish oil on diabetes still require further research however.
The Bottom Line
Collectively, data are supportive of the recommendation made by the AHA Dietary Guidelines to include at least two servings of fish per week (particularly fatty fish). In addition, the data support inclusion of vegetable oils (eg, soybean, canola, walnut, flax seed) and food sources (e.g., walnuts, flax seed) high in alpha-linolenic acid in a healthy diet for the general population. Consumption of a variety of fish is recommended to minimize any potentially adverse effects due to environmental pollutants and, at the same time, achieve desired heart health outcomes.
Caution: Cod liver oil is not a good substitute. It may cause toxicity in excess amount due to its high levels of Vitamin A and Vitamin D.
Alumni: University of British Columbia – Gloria Tsang is the author of 6 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.
Omega-3 ya samaki imeonyeshwa katika majaribio ya magonjwa ya moyo kwa kupunguza ugonjwa wa moyo kwa kupunguza cholesterol. Uchunguzi wa wingi wa magonjwa ya moyo unaonyesha kuwa watu walio katika hatari ya ugonjwa wa moyo wa moyo wananufaika na matumizi ya mafuta ya samaki, kwani ni ya juu katika asidi za mafuta za omega-3. Samaki Ni Wa Kiasi Kiasi Gani Kwa Ugonjwa wa Moyo? Kwa hivyo, inashauriwa kuwa na DHA ya 500 mg (aina maalum ya omega 3) kwa siku. Kulingana na National Health and Nutrition Examination Survey, watu wanakula kiasi kidogo sana cha chakula kinachotakiwa. Njia rahisi ya kula chakula cha baharini kwa wiki Vipande viwili vinaweza kutosheleza uhitaji wetu wa DHA wa kila juma! Namna gani kuhusu Mafuta ya Samaki? Shirika la American Heart Association limetoa taarifa mpya kuhusu matumizi ya mafuta ya samaki katika matibabu ya moyo, na makala hiyo ilichapishwa katika jarida la The American Heart Association (AHA) la mwaka 2002. Hapa ni toleo fupi la kile wanachokipendekeza: - Watu bila ugonjwa wa moyo wa coronary iliyothibitishwa: Kula aina mbalimbali ya (la kupendelea mafuta) samaki angalau mara mbili kwa wiki. Kwa wale wenye ugonjwa wa moyo wa moyo, kula karibu gramu 1 ya EPA + DHA kwa siku, ikiwezekana kutoka kwa samaki wenye mafuta. Kwa hivyo, EPA na DHA inaweza kutumika kwa matibabu ya kawaida, ikiwa ni pamoja na matibabu ya matibabu ya matibabu ya matibabu ya matibabu. Kwa wale wanaohitaji kupunguza triglycerides, EPA + DHA ya gramu mbili hadi nne kwa siku hutolewa kama vidonge kama mafuta ya samaki au virutubisho vya omega-3 chini ya uangalizi wa daktari.Utafiti unaonyesha kuwa mafuta ya samaki yanaweza kuwa na faida kwa watu wenye kisukari.Watafiti kutoka Chuo Kikuu cha Sayansi na Teknolojia cha Norway walichunguza athari za virutubisho vya mafuta ya samaki kwenye lipoproteini ya damu kwa watu 26 wenye kisukari cha Aina 2. Washiriki wa utafiti huo walipewa mgawo wa kutumia mafuta ya samaki au mafuta ya mahindi. Ukubwa na mkusanyiko wa subclasses lipoproteins (marker kadhaa ya cholesterol ya damu) pamoja na unyeti wa insulini ulipimwa baada ya wiki tisa za kuongeza. Vipimo vya juu vya mafuta ya samaki vilipunguza ukubwa na mkusanyiko wa subclasses kadhaa za lipoprotein wakati wa kupunguza unyeti wa insulini. Matokeo ya utafiti huo yalichapishwa kwenye tovuti ya jarida la Ulaya la Lishe ya Kliniki mnamo Februari 28, 2007. Faida za mafuta ya samaki na omega-3: Faida za mafuta ya samaki na omega-3 zinajulikana kwa jukumu lao katika kuzuia magonjwa ya moyo. Shirika la American Heart Association linashauri wagonjwa wa moyo na watu wenye viwango vya juu vya triglyceride kuchukua virutubisho vya mafuta ya samaki. Uchunguzi wa hivi karibuni unaonyesha kwamba mafuta ya samaki yanaweza kuzuia ugonjwa wa kukosa fahamu na kupunguza mshuko wa moyo. Hata hivyo, bado kuna haja ya kufanya utafiti zaidi kuhusu athari za mafuta ya samaki kwenye ugonjwa wa kisukari. Kwa ujumla, data inasaidia mapendekezo yaliyotolewa na Miongozo ya Chakula ya AHA ya kujumuisha angalau vipimo viwili vya samaki kwa wiki (haswa samaki wa mafuta). Kwa kuongezea, data inasaidia kujumuisha mafuta ya mboga (kwa mfano, soya, canola, walnut, mbegu za kitani) na vyanzo vya chakula (kwa mfano, walnuts, mbegu za kitani) zenye asidi ya alpha-linolenic katika lishe nzuri kwa idadi ya watu kwa ujumla. Matumizi ya samaki mbalimbali inashauriwa kupunguza athari zozote zinazoweza kuwa mbaya kutokana na uchafuzi wa mazingira na, wakati huo huo, kufikia matokeo ya afya ya moyo yanayotakiwa. Tahadhari: Mafuta ya ini la samaki si mbadala mzuri. Inaweza kusababisha sumu katika kiasi cha ziada kutokana na viwango vya juu vya vitamini A na D. Mshindi wa Chuo Kikuu cha British Columbia Gloria Tsang ni mwandishi wa vitabu sita na mwanzilishi wa HealthCastle.com, mtandao mkubwa wa lishe mtandaoni unaofanywa na wataalamu wa lishe waliosajiliwa. Kazi yake imeonekana katika machapisho makubwa ya kitaifa, na yeye ni mtaalam wa lishe aliyewekwa mara kwa mara kwa vyombo vya habari kote nchini. Huffington Post ilimwita mmoja wa wataalamu wake wa lishe wa juu wa 20 kwenye Twitter. Makala za Gloria zimeonekana kwenye vyombo vya habari mbalimbali kama vile Reuters, NBC na washirika wa ABC, The Chicago Sun-Times, Reader's Digest Canada, iVillage na USA Today.