CARDIOVASCULAR BENEFITS OF OMEGA-3 FATTY ACIDS

During the past few years there has been an increase in both scientific

and public interest in the role of omega-3 fatty acids found in fish and fish

oils in the prevention and management of cardiovascular disease. The two

omega-3 fatty acids of particular interest are EPA ( eicosapentaenoic acid)

and DHA ( Docosahexaenoic acid) which have been of found to reduce

cardiovascular morbidity and mortality. Omega-3 fatty acids are long-chain

polyunsaturated fatty acids that are lacking in plant foods and vegetable

oils, which in fact are very high in omega-6 fatty acids.

Epidemiological studies find that EPA and DHA are cardioprotective. For

example, studies of the Greenland Inuit ( Eskimo) when compared to the

population of Denmark exhibit significantly lower death rate from acute

myocardial infarction despite only modest differences in blood cholesterol

levels.The Inuit eat a traditional high fat diet that provides up to several

grams of omega-3 fatty acids EPA and DHA derived from marine mammals (seal,

whale) and wildfowl (seabirds) and varous fish. Higher fish intakes of the

Japanese population relative to North Americans have been associated with

considerably lower rates of acute myocardial infarction and ischemic heart

disease despite only moderately lower blood cholesterol levels in the

Japanese. Various other studies have also indicated that long-tern

consumption of fish ( 2- 3 servings per week) is associated with lower

primary and secondary heart attack rates and death from cardiovascular

disease.

Intervention studies using fish oil concentrates that provide EPA and DHA

intakes of 2 -4 grams/day over a few weeks have found that these fatty acids

can favorably lower various risk factors for cardiovascular disease that are

independent of any blood cholesterol lowering effect. These effects include

an anti-thrombotic effect, lipid (triglyceride) lowering, reduced blood and

plasma viscosity and improved endothelial function. The omega-3 fatty acids

EPA and DHA are also accumulated in platelets which reduces platelet

adhesiveness and aggregation. EPA and DHA also have documented

anti-arrhythmic abilities once accumulated in cardiac tissue, and is yet

another mechanism by which consumption of these fatty acids can reduce

cardiovascular morbidity and mortality.

OPTIMIZING DIETARY OMEGA-3 TO OMEGA-6 FATTY ACID INTAKE - THE KEY TO

EXCELLENT CARDIOVACULAR HEALTH

The evolution of the American diet in it current form finds that

Americans are eating far too many omega-6 and omega-9 fatty acids due to the

high vegetable oil presence in most all processed foods with an inadequate

intake of omega-3 fats. In addition, the presence of partially hydrogentated

fatty acids in processed "fake" foods has lead to a high intake of "trans"

fatty acids which are now clearly shown to contribute to coronary disease as

well as lesions in the heart muscle itself. The dietary ratio of omega-3 to

omega-6 fatty acids in our ancestors who ate a diet high in beef, butter,

whole milk and cheese was about 1:1 due to the way in which their animals

were raised. Current estimates of our "low fat, low cholesterol" diets are

that this ratio has changed to somewhere between 1:20 and 1:50. Since a 1:1

ratio is more likely optimal, Americans need to decrease their intake of

omega-6 fatty acids ( vegetable oils) and increase their intake of omega-3

fats (fish oils and/or grass-fed beef).This means avoiding soybean, canola,

corn,safflower and sunflower oils as well as hydrogenated or partially

hydrogenated fats including margarine and shortenings. These oils are chock

full of omega-6 fats and will worsen your omega-3 to omega-6 fatty acid

ratio. Acceptable oils are virgin olive oil or coconut oil as well as

avocados and butter derived from grass-fed cows.