This week, guest author Hannah Afsar provides us with an insight into the link between omega-3 supplements and improved cardiovascular health.
What?
Cardiovascular disease was the primary cause for one third of all deaths worldwide in 2019. A decreasingly active general public, higher rates of high blood pressure and rising levels of obesity are putting on a strain on our collective heart health.
Heart health encompasses a large range of factors, including pumping efficiency, a healthy rhythm and a good blood supply through the coronary arteries. These three factors are intertwined and can often be affected by one another. For example, blocked coronary arteries cause heart attacks. This can lead to rhythm disturbances, or weakened heart muscles, which in turn reduce pumping efficiency.
We can improve general cardiovascular health by exercising more, managing weight and not smoking. Diet is a key factor in maintaining good heart health, but this area is fraught with conflicting evidence and advice. Dietary supplements in particular have grown in popularity over the past 40 years, with users opting for supplements that promise improved health and wellbeing. One example is the rise of omega-3, which is currently one of the most popular types of supplement in the UK.
Omega-3 fats are types of unsaturated fatty acids commonly found in oily fish, flaxseed and eggs. If you’re unsure about the difference between saturated and unsaturated fats, here‘s a helpful explainer.
The three main types of omega-3 fatty acids are:
- ALA (alpha-linolenic acid): least active in the body, predominantly found in plants e.g. flaxseed
- DHA (docosahexaenoic acid): most active in the body, mainly found in animal products, fish, or algae
- EPA (eicosapentaenoic acid): most active in the body, mainly found in animal products, fish, or algae
ALA requires conversion in the body to DHA and EPA. Therefore plant sources of omega-3 may be less efficient at maximising the benefit to heart health.
Why?
Studies have found that omega-3 fatty acids lower triglyceride (lipids or fat, TGs for short) levels and increase HDL (high-density lipoprotein, or ‘good’ cholesterol) levels. Omega-3 fatty acids reduce synthesis of VLDL (very low density lipoprotein, or ‘very bad’ cholesterol), low density lipoprotein (LDL, or ‘bad’ cholesterol), and accelerate the breakdown of fatty acids. This in turn increases the removal of triglyceride from the blood. Increased breakdown of TGs also increases HDL cholesterol – and higher levels of HDLs have been shown to improve heart health.
Altogether, this equates to fewer harmful fat molecules in the blood, leading to a reduced risk of fatty plaques blocking the heart’s blood supply. This is one part of omega-3’s effects on cardiovascular health.
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Omega-3 fats have also been shown to have anti-inflammatory properties within the body. This is important as inflammation can cause vessels in the body to become damaged which may lead to stroke and heart disease. This anti-inflammatory link is a key reason why one review involving 1.6 million patients suggests that omega-3 is beneficial for heart health.
Large population-based studies have shown that consuming boiled or baked fish (good sources of omega-3), is strongly associated with reduced heart rate and systemic vascular resistance; and lower incidence of ischaemic heart disease and heart failure.
Dietary guidelines produced by the American Heart Association recommend the consumption of fish (preferably oily fish such as salmon, herring, and mackerel) at least twice a week. There is evidence to suggest a reduced risk of coronary death and total mortality.
Studies have also shown that having higher levels of omega-3 in the blood could increase life expectancy by almost five years.
How (does it affect you)?
Taking care of your heart and having good cardiovascular health is beneficial to everyone at all stages of life.
You can increase omega-3 by consuming more foods rich in these crucial fats. A popular culinary style promoted for its health benefits is the Mediterranean diet. This diet is rich in olive oil, fruits and vegetables, nuts, and cereals. It also involves only moderate consumption of poultry, and a low intake of red meat, processed milk and dairy products.
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Supplements can be helpful. However if you are vegan, you may find that you are unable to take in adequate amounts of beneficial omega-3 from normal supplements. Look out for supplements containing algae, which is a vegan-friendly source of DHA.
The beneficial effects of omega-3 oils are supported by multiple studies, and taking them as part of a balanced diet is an easy and safe way to improve your heart health.
Make sure to check out the myHSN guide to improving your own heart health, and a more detailed look at how to lower your cholesterol.
As always, best wishes from myHSN!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153275/
https://www.sciencedaily.com/releases/2021/07/210722113004.htm
