Benefits of Omega 3 foods for cardiovascular health
In the prevention and development of cardiovascular disease, fat intake in the diet plays a role. In this article, Cynthia Rodriguez Caballero, MenuDiet.es dietitian will summarize the major findings of studies carried out to demonstrate the benefits of polyunsaturated fats more popular with consumers and the scientific community, the fatty acids Omega-3. Find out what Omega 3 is best for your heart and incorporate it into the daily diet to enjoy its benefits for your cardiovascular health.
The increasing incidence of cardiovascular disease not only in our country, but in large parts of Europe, is pushing many professionals to carry out studies and research on the causes and possible solutions to the growing problem.
It is well known that some fats are able to negatively affect the health of our heart, these are saturated fats of animal and vegetable origin (coconut, palm and hydrogenated fats).
Others, unsaturated and polyunsaturated fats have very beneficial effects on our cardiovascular health, so it is essential to introduce enough of these fats in our diet. Like its predecessors, the source of these fatty acids may also be of animal or vegetable origin.
Differences between animal and Omega-3 Omega-3 plant
The Omega-3 found in fish are long-chain fatty acids called EPA, DHA and DPA with great functionality in the body.
On the other hand, the Omega-3 plant, called ALA, is shorter chain and although they are synthesized by small amounts of EPA and DHA called his contribution is not sufficient to meet human needs.
In conclusion, we can say that it is necessary to include omega-3 fatty acids of animal origin. Avoid strict vegetarian diets, including fish in them, thus ensuring a number of functional omega-3 capable of carrying out essential functions for health maintenance.
Although the article focuses on the impact of these fats on cardiovascular health, it is noteworthy that the Omega-3 essential fatty acids are essential functions that meet at many levels such as in the brain or retina.
Benefits of Omega-3 to the cardiovascular
1. Anti-inflammatory effect and protection of blood vessels
The Omega-3 DHA is able to decrease gene expression of adhesion molecules, preventing the formation of atherosclerotic plaques of cholesterol and improving the elasticity of arteries.
2. Benefits on levels of blood fats (triglycerides and cholesterol)
The Omega-3 is able to reduce circulating levels of triglycerides and cholesterol in some cases, these effects is produced in the liver. They get also reduce the accumulation of esterified cholesterol in the walls of the arteries.
3. Reduce the risk of thrombosis
The Omega-3 EPA and DHA moderately reduced the ability of platelets to aggregate, thus modulating the formation of thrombi. This phenomenon, coupled with the increased elasticity of blood vessels, reduces significantly the risk of thrombosis.
4. Prevention of cardiac arrhythmias
Its causes mild antiarrhythmic effect is indicated for secondary prevention of cardiovascular events, ie helping to reduce complications in high risk cardiac patients and / or after cardiac surgery. Some studies indicate that they are able to decrease heart rate, improve exercise recovery and decrease diastolic pressure.
Sources of Omega-3
* Animals: Most notable are EPA and DHA. It is necessary to ingest through diet as they are the most functional and really take care of important functions in the body. The richer in EPA and DHA are oily fish (fatty) as mackerel or mackerel, herring, salmon, anchovy, mackerel, emperor, sardine and tuna among others, but is also present in white fish such as cod, hake and flounder and some seafood.
* Vegetables: The ALA, an omega-3 short chain fails to perform some essential functions for life. Through the ALA forming a small amount of EPA and DHA is not enough to cover the recommended allowance. Nuts like almonds, chestnuts and walnuts are particularly rich in Omega-3, as well as some vegetable oils such as linseed oil, canola and olive oil.
Supplements and fortified foods: in this case are very different products, depending on the type of Omega-3 and the amount they contribute. The most suitable are those supplements as fish oil provide an excellent combination of Omega-3 EPA and DHA, are natural and free of heavy metals like mercury.
Another supplement that is widely used today is the seeds of flax. This supplement is very natural, but we must not lose sight that the contribution of plant omega-3 (ALA) is not enough, so it’s not a very good option.
Fortified products generally provide very small amounts of Omega-3 that do not meet the figures regarding the recommended daily intake of Omega-3. In addition, they often do not specify the source of these fatty acids (animal or plant) so we do not know the degree of protection offered by these products.
Recommended allowance
How general recommendations are marked as follows:
* Healthy People: At least 2 servings of oily fish a week, supplemented with foods rich in omega-3 plant, such as oils.
* People with cardiovascular disease or high risk: It is strongly advised that 1 gram of omega-3 EPA and DHA from fish consumption. Consideration should be given to natural supplementation of animal origin.
Future research will get better determine the recommendations for each of the populations.
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