Cardiovascular Benefits of Omega-3 Fatty Acids

Eating foods high in omega-3 fatty acids can help to reduce the risk of cardiovascular disease in most individuals. It has been estimated that 99 percent of Americans do not eat enough foods high in this fatty acid to receive any health benefits. According to the FDA, coronary artery disease causes 500,000 deaths annually in the United States, and in 2004 they announced a qualified health claim for the reduced risk of this disease on foods containing EPA and DHA omega-3 fatty acids.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential fatty acids, which means that they are essential to health but cannot be manufactured inside the human body and must be obtained from eating certain foods or taking supplements. Omega-3 fatty acids can be found in many types of fish and certain plant oils. There are three major types of omega-3 fatty acids that can be found in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The American Heart Association recommends those who have or are at high risk for cardiovascular disease eat fish or other foods high in omega-3 fatty acids twice a week.

Cardiovascular Benefits of Omega-3 Fatty Acids:

In addition to numerous other health benefits, a diet high in omega-3 fatty acids is very beneficial to cardiovascular health. Studies have shown that these fatty acids can decrease the risk of arrhythmias, a condition that can lead to cardiac arrest. Omega-3 fatty acids also decrease triglyceride levels and the growth rate of atherosclerotic plaque, lower blood pressure, and raise levels of HDL - the "good" cholesterol. People currently taking prescription blood pressure medications or anticoagulants should consult with their physician before increasing their daily intake of omega-3 fatty acids, however, as a high dietary intake of these fatty acids may decrease blood pressure and thin the blood.

Food Sources of Omega-3 Fatty Acids:

Fatty fish, such as mackerel, lake trout, herring, sardines, halibut, albacore tuna, and salmon are all high in both EPA and DHA.

Use caution not to consume fish that contain high levels of mercury, especially if you are pregnant or nursing. The EPA and the FDA maintain an advisory of mercury levels in commercial fish and shellfish.

Plant sources include flaxseed and flaxseed oil, tofu and soybeans, canola oil, walnuts, pumpkin seeds, and some dark green leafy vegetables. These foods contain high levels of LNA (alpha-linolenic acid) which can be converted inside the body to EPA and DHA.