Research into Omega-3 Fatty Acids

There are much lower rates of cardiovascular disease in cultures where more fish is eaten, and the intake of omega-3 fatty acids is much higher. Researchers had noted this connection as early as 1944, when a team of scientists noted the very low rate of death due to cardiovascular problems among Greenland’s Inuit people, and suggested their consumption of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) as a possible cause. Thousands of epidemiological studies since then have examined the connection between eating fish and a reduced risk of cardiovascular illness. A 2004 study concluded that a sufficient intake of omega-3 fatty acids can reduce the risk of heart attacks by almost half. It is not necessary to consume large doses - the recommended effective dose is less than 1 g a day. Clinical trials have demonstrated the effectiveness of omega-3 fatty acids. The well-known GISSI-Prevenzione study involved over 11,000 patients; those who took omega-3 fatty acids had a 45% lower risk of sudden sudden cardiac arrest related deaths.

The experts’ opinion

An expert conference in 2001 came to the following conclusions:

• Eating fish once or twice a a week will decrease the risk of death by a cardiovascular disease.
• Patients who have survived a heart attack can reduce their risk of heart death by taking 1 g of omega-3 fatty acids daily.
• Patients who have had a vein bypass operation can reduce the risk of a subsequent blockage by taking 4 g of omega-3 fatty acids daily.
• Taking 4 g of omega-3 fatty acids daily can reduce moderately high blood-pressure and help reduce the risk of high blood pressure after a heart transplant.
• Patients who have problems metabolising fat can reduce their risk of cardiovascular disease by taking 1 - 4 g of omega-3 fatty acids daily.
• These results were observed both using the omega-3 fatty acids extracted from fish oil or ethyl esters from EPA/DHA. There is growing evidence that omega-3 fatty acids from vegetable sources is just as effective.

How Omega-3 works

Omega-3 fatty acids reduce the risk of cardiovascular disease by strengthening cell membranes. They do this by increasing the levels of phospholipids in the membranes making the membranes more flexible and more biochemically active. The moderate reductions in blood-pressure observed can be attributed to improved flexibility of vein and artery walls.

The reduction in heart attacks and strokes is believed to be caused by the stabilising of atheromatous plaque by reducing inflammation of the artery walls. 

Lower blood-serum concentrations of triglycerides are a direct effect of the increased metabolism of fatty acids in the liver and a reduced production of lipids. In the medium and long-term this will also help to reduce the risk of cardiovascular disease.

The vegetarian alternative

Increased levels of pollution mean that eating fish involves risks as well as benefits. So it is good to know that vegetarian sources of omega-3 fatty acids such as flaxseed oil are available.

1 g of the highly effective omega-3 fat docosahexaenoic acid (DHA) is found in two tablespoons or 10 g of natural flaxseed oil. Although some more research is required, one thing you can do for your health at no risk is to take high-quality natural flaxseed oil every day: One tablespoon (15 ml) for the normal daily allowance, two tablespoons for those groups who need to take more omega-3.

Click here for more on the current state of research plus further information on omega-3 fatty acids and cardiovascular diseases.