How is Omega 3 fatty acids beneficial in heart health?

A significant subset of polyunsaturated fats is the omega-3 family of lipids. The following are the three primary kinds of omega-3 fatty acids:

Eicosapentaenoic and docosahexaenoic acids, also known as marine omega-3s, are frequently found in fish and are known as EPA and DHA. Alpha-linolenic acid (ALA) is a type of omega-3 fatty acid that is most commonly consumed in the Western diet. It is present in foods like walnuts, flaxseeds, flaxseed oil, green leafy vegetables, and even some animal fat, especially from grass-fed animals. In the human body, ALA is primarily utilized as a source of energy, and only a small portion of it is converted into EPA and DHA1.

They are a crucial component of all cell membranes in the body and have an impact on how cell receptors work in these membranes. They act as the building blocks for the hormones that regulate blood clotting, artery wall contraction, and inflammation. They bind to cell receptors that control genetic activity as well. Omega-3 fats have been demonstrated to help prevent heart disease and stroke may help manage lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions. These effects are most likely the result of omega-3 fats2.

Is Omega-3 Fatty Acid Good for your Heart?3,4

According to numerous studies, people who consumed fatty fish at least twice a week had a mortality risk that was almost halved compared to those who did not consume any fish and that was almost halved compared to those who experienced a heart attack. According to one study5, individuals who ate fish once a month, once a week, twice a week, or more than five times per week had a 21% lower risk of passing away from coronary heart disease than those who never ate fish. A lower risk of dying from heart attack and cardiovascular disease has also been associated with ALA consumption. The largest randomised controlled trial to date included 11,324 patients with coronary heart disease; those who took fish oil and ALA capsules daily had a 15% reduction in death, heart attack, and stroke incidence, a 20% reduction in death from any health-related cause, and a 45 percent reduction in sudden death from a heart attack compared with placebo over 3.5 years of follow-up6.

Consequently, the levels of lipids also decreased by 4%. By increasing their intake of omega-3 fatty acids, people of both sexes may benefit from a decreased risk of dying from heart disease. Omega-3 fatty acid consumption has also been associated with a slight decline in resting blood pressure and a reduction in body fat, both of which are advantageous to cardiovascular health.

Omega-3 fatty acids enhance your health by boosting HDL (good) cholesterol and lowering triglyceride levels. Additionally, they could lessen platelet aggregation, which would stop coronary artery occlusion (which would stop or lessen blood flow to the heart). For similar reasons, aspirin prevents platelet clumping. The risk of heart arrhythmia may be reduced by omega-3 fatty acids. Omega-3 fatty acids may also have metabolic effects that reduce inflammatory markers in the body, reduce atherosclerosis, and promote arterial compliance.

Reference:

  1. Boston, 677 Huntington Avenue & Ma 02115 +1495‑1000. Omega-3 Fatty Acids: An Essential Contribution. The Nutrition Source Learn more (2012).
  2. Mohebi-Nejad, A. & Bikdeli, B. Omega-3 Supplements and Cardiovascular Diseases. Tanaffos 13, 6–14 (2014).
  3. Chaddha, A. & Eagle, K. A. Omega-3 Fatty Acids and Heart Health. Circulation 132, e350–e352 (2015).
  4. Jain, A. P., Aggarwal, K. K. & Zhang, P.-Y. Omega-3 fatty acids and cardiovascular disease. Eur Rev Med Pharmacol Sci 19, 441–445 (2015).
  5. Hu, F. B. et al. Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women. JAMA 287, 1815–1821 (2002).
  6. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. The Lancet 354, 447–455 (1999).