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Why You And I
Need More Omega-3
Diets High In Omega-3 Result In Low Incidence Of Heart Disease
Unless you live on a steady diet of cold-water, ocean-born, oily fish you need more omega-3.
In the 1970s it was discovered that the Inuit Eskimos of Greenland had a very low mortality rate from coronary heart disease despite a diet rich in fat. Why? Because their diet consisting mostly of…
… resulted in a high intake of omega-3 fatty acids. Since that time innumerable studies have demonstrated an inverse relationship between fish consumption and risk of heart disease. That is…
Populations existing on diets high in omega-3 fatty acids have a lower incidence of heart disease.
The evidence is so strong that the American Heart Association (AHA) recommends 2-4 grams of omega-3 (EPA and DHA) per day for patients with high triglycerides, and at least 1 gram of omega-3 (EPA and DHA) for patients with documented coronary heart disease.
The AHA goes on to state…
Evidence from prospective secondary prevention studies suggests that taking EPA+DHA ranging from 0.5 to 1.8 grams per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes.
And…
Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes). They can also slow the progression of atherosclerosis in coronary patients.
Other studies have shown similar results. For example one study showed that patients with carotid atherosclerosis who consumed fish oil capsules had atherosclerotic plaque which contained less-inflammatory infiltrate. The carotid plaque was more stable and less vulnerable to rupture (Thies et al., 2003).
Another study showed that in large doses (3 to 5 grams/day), omega-3 fatty acids reduced platelet aggregation and thereby reduced the risk of the formation of thromboses (clots). (Mori, Beilin, Burke, Morris, & Ritchie, 1997).
And again, patients with high triglycerides who ingested high doses of omega-3 fatty acids (4 grams per day) were able to decrease triglycerides by 25% to 30%. (Burr et al., 1989).
Studies demonstrate that even blood pressure is positively affected by higher intakes of omega-3 due to the beneficial effect of omega-3 fatty acids on endothelial vasomotor function, which results in arterial dilation (Din et al., 2004).
There is no lack of evidence that you and I would be much better off consuming higher amounts of omega-3. This is clearly an instance where better heart health is a matter of choice.
What more could we ask for? The evidence overwhelmingly supports the notion that we need to get more omega-3.
What we need is…
A Balance Of Fatty Acids
We need fats. But we need the right kind.
Our diets have changed. Our ancestors had diets with a balance of omega-6 and omega-3 fatty acids in a ratio of about 2:1. Today the ratio is closer to 30:1. Why? Because we are now eating foods high in omega-6 such as…
- cereal
- bread
- crackers
- cakes
- cookies
And in an attempt to reduce cholesterol we have replaced saturated fats with things like corn and safflower oils which are high in omega-6.
And we are not eating foods rich in omega-3 such as…
- dark, leafy greens
- flaxseed
- walnuts
- oily fish
Most of us who eat fish choose white meat species like cod and haddock which are low in omega-3. And the farm raised versions of the healthy varieties do not have near the omega-3 content as ocean born fish.
This is a crisis that most of us don't hear much about.
Most of us know about the dangers of eating foods high in saturated and trans fats. But we may not be aware of the dangers of an omega-6/omega-3 imbalance. Dangers such as…
- increased blood clotting which leads to heart attack and stroke
- suppression of the immune system leaving us more open to infection
- increased cellular growth thereby promoting the growth of cancer cells
- creation of new blood vessels which can feed cancer cells
Now, slow down and read that list again.
Does it sound familiar? Fatty acid imbalance has a hand in all these conditions. Stop for a moment and reflect upon this. We are putting ourselves at undue risk. The problems associated with fatty acid imbalance are serious. Yet the solution is relatively simple.
We must reduce our intake of omega-6 fatty acids. But also…
We Must Increase Our Consumption Of Omega-3
By getting more omega-3 fatty acids we can counteract the imbalance between too much omega-6 and too little omega-3. One solution is to…
Eat more ocean-born, cold-water, fatty fish like salmon, mackerel, tuna, and sardines.
Do it… Please.
But you should also…
Take A High Quality Fish Oil Supplement Rich In EPA And DHA.
We can strike a balance between Omega-6 and Omega-3 intake by getting more Omega-3.
A good fish oil supplement is an easy way to increase your intake of omega-3. But notice I said… "Good". Many fish oil supplements on the market boast high concentrations of fish oils. But the fine print tells you that the main fish oils in the supplement are fillers.
We take fish oil supplements to get more omega-3 (EPA and DHA).
Nothing else. We don't want filler oils that are the result of lazy extraction methods. They do nothing good for us. They can…
- Upset your stomach
- Keep you running to the bathroom
- Produce a fishy after taste
- Be the carrier of ocean born poisons like mercury and lead
What you need is a high quality supplement that…
- Does not include filler fish oils
- Has little or no fishy taste
- Has the best (2:1) ratio of EPA to DHA
- Has no marine pollutants like mercury and lead
- Is produced by a company known for its research
Heart Health Note:
High quality marine sourced Omega-3 supplements can be expensive. But they don't have to be. You can get a high potency Omega-3 supplement with 700 mg of EPA + DHA per capsule for less than 7 cents per day. It really is a small amount to pay to help guarantee that you get the EPA and DHA you need.
High potency Omega-3 supplement at a very good price.
If you simply can not take supplements sourced from fish then a vegetable sourced Omega-3 (ALA) is your next best choice.
Research or purchase vegetative Omega-3 supplements online.
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