Posts Tagged ‘heart’
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.
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.
Disease of the 21st century the most attacking humans and humans are the most deadly and clearly is one of the biggest killers, but what really Century Heart Disease. These diseases attack people of all ages, but not contagious disease.
Some of the terms of heart disease based on how it works:
- Coronary Artery Disease (CAD) is (as its name) in the Coronary Artery Disease. Ischemic heart disease or IHD is narrowing the blood vessels leading to ischemia, which is a lack of blood supply to the heart muscle.
- MI, Myocardial Infarction is the term that describes the death of heart muscle as a result of blockage in blood flow. Myocardial Infarction as a term has become synonymous with the term Heart Attack.
Coronary heart disease attack humans through the coronary arteries, small blood vessels that keep the muscles of the Heart is supplied with nutrients, especially oxygen which enables it to continue working as it should.
Changes in Coronary Artery lasted for years and sediments, fat etc can build on it and this causes angina, heart attack and sudden death.
Coronary heart disease has been documented as the No. 1 cause of death in Indonesia. Most of us at some time a good surveillance we know or have known someone who has suffered from Heart Attack, but according to statistics that do not always happen.
Thus, what actually happened to a good cause this increase in incidence of heart attack or has acted as an agent to help increase the number of Heart Attacks?
In a weird way one of the best descriptions of the causes of Coronary Heart Disease (CHD) and Heart Attacks is that it is a “disease caused by the wealth”. This is becoming more and more common in countries with more advanced and which stress factors (one of the main causes of coronary heart disease) is a common factor.
From developed countries where coronary heart disease became more common, Western Europe, North America and Australasia is a leading region in the League of coronary heart disease. Link to riches seems to have some confidence in that has been noted that the migrants moving to these countries is less developed than regional or state show an alarming increase in incidence of coronary heart disease when they arrive or have spent some time in the better countries forward.
Heart disease can be avoided if we remain alert to the triggers, and the most important for us to know that the higher the medical science more and more types of diseases in the find.