Omega-3 Just May Be
|
There is really no debate.
Omega-3 lowers triglycerides.I don’t know if researchers say it more eloquently. But they do sound smarter when they say it.
The hypotriglyceridemic effects of omega-3 fatty acids from fish oils are well establishedSee. That sounds intelligent to me. But it means the same thing. It means that there is an overabundance of scientific evidence to support the belief that omega-3 from fish oils lowers triglycerides.
By the way, the above statement came from a 2002 American Heart Association circulation. You can click the following link to read it. Its title is…
"Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease."
The fact is there is plenty of research dedicated to the health benefits of omega-3. And it is not all heart health related. However, we are focused on optimal heart health here.
More to the point… we are focused on triglycerides at present and what actions we can take to lower ours and keep them down.
To begin it is important to know that there is more than one type of omega-3. In fact there are…
Three Types of Omega-3 Fatty Acids
The first type is alpha-linolenic acid (ALA) and comes from vegetative sources. It is found in…
- flax seed oil
- soybean oil
- canola oil
- walnuts
- dairy products
- beans
- broccoli
- green leafy vegetables
Soybean oil does contain ALA but it is usually partially hydrogenated to produce margarines and other spreads. Partially hydrogenated products are bad news. Stay away from them. They are the reason we have trans-fats today. And as we know, trans-fats are related to a number of chronic heart conditions.
The second type of omega-3 comes from the ocean. It includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both are derived from cold-water fatty fish. Some potent sources are…
- salmon
- mackerel
- lake trout
- herring
- sardines
- albacore tuna
All three types of omega-3 help to lower triglycerides. But some are more effective then others. This leads us to ask…
Which Type of Omega-3 Is Best For Reducing Triglycerides?
If you don’t like fish you will be happy to know that ALA lowers triglycerides. However, research shows that EPA and DHA, the types found in fish, are much more effective.
An article appearing in PebMed makes this point. The title is, "N-3 fatty acids and serum lipoproteins: human studies."
The observations were based on the results of several placebo-controlled clinical studies. The article concludes by saying...
ALA from flaxseed oils (their richest source) can only match the triglyceride lowering influence of marine source omega-3 (EPA and DHA) when consumed in very large amounts.Studies focused on EPA and DHA showed some rather impressive results. The article stated that supplementing with EPA and DHA resulted in a 25-30% reduction in blood triglyceride levels.
Among the article’s concluding remarks was this statement…
These effects of marine n-3 fatty acids are now well-established; what remains is to determine the mechanisms behind these effects and, more importantly, their health consequences.Can fish oil supplements really lower serum triglycerides 25-30%? I am a skeptic by nature. So I looked at more evidence. Here is a…
Summary of a Number of Studies on Triglycerides and Omega-3
Wading through the research can be interesting. It can also be exhausting. That is why we are only looking at a summary here.
One review of human studies concluded that...
Four grams per day of omega-3 fatty acids (EPA and DHA) reduced serum triglyceride levels by 25-30%.
Similar results have been seen in studies involving diabetics. This is an important point. High cardiovascular mortality rate of patients with diabetes has been partially attributed to elevated serum triglycerides. An analysis of these studies has shown that patients with Type I diabetes have experienced a 30% reduction in serum triglycerides by taking fish oil supplements. The amount of fish oils taken in each study, of course, varied.
In a randomized trial two groups of patients with elevated triglycerides were compared. One group received simvastatin plus 4 grams of Omacor containing 90% omega-3 fatty acids. The second group also received the same amount of simvastatin plus a placebo.
The first group - the one ingesting the fish oils - showed a 20 to 30% greater reduction in serum triglycerides than the second group. They also experienced a 30 to 40% greater reduction of VLDL cholesterol.
This suggests that patients taking statins can benefit from additional omega-3 supplementation. Of course that is between the patient and doctor.
I love theory. That is why I studied philosophy. But theory without application does little good.
On this site we are concerned with optimal heart health and building habits that will help us achieve it.
So the real question is…
What Actions Should We Take to Maintain Healthy Triglyceride Levels?
Of course we should eat foods high in flax seed oil, soybean oil and canola oil. In addition we should eat plenty of fish. It is better for us than fatty red meats. The fish we should eat are the fatty cold-water varieties listed above.
If you are trying to lower your triglycerides then you will benefit from more omega-3 than you can ingest by eating fish.
The American Heart Association recommends 2 - 4 grams of EPA plus DHA per day. That takes a lot of fish eating. Also it is important to keep in mind that some fish contains mercury and other poisons. Unfortunately we did that to ourselves.
If your triglycerides are too high you will want to consider fish oil supplements. This is in addition to diet changes where necessary.
|
Heart Health Note:
It really is no secret today that Omega-3 supplementing can dramatically improve triglyceride levels. If you are concerned with your triglycerides you really should be supplementing with Omega-3. By the way, you can get a high quality (and high potency) Omega-3 supplement at a reasonable price. Here is a great Omega-3 supplement at a very good price. If you really do not want to take fish oil supplements you do have another choice. The Omega-3 ALA also lowers triglycerides. It is not as efficient as EPA and DHA so more of it must be consumed. And it can be relatively inexpensive. Here is a great ALA supplement at a very good price. |
Where Do We Begin?
That is… You have decided that you need to be taking a high quality omega-3 supplement. Which one?
Actually a number of questions should come to mind. Questions such as…
- Which companies make the highest quality supplements?
- How do we know we are getting what we are paying for?
- Do all brands of vitamins work equally well?
- What should we look for is choosing a supplement brand?
- How are the best vitamins made?
- Who is on the cutting edge of research?
- From where do the source materials for the supplements come?
- How are these source materials produced and handled?
- Do the supplements contain a rich source of phytonutrients?
- How well will the supplements be absorbed and used by the body?
- Have the source materials been exposed to pollutants?
- Is the supplement company a leader in research?
- Where can I purchase the highest quality supplements?
To help you think through some of these questions please use the link below.
Please Click Here For
The Science Of Supplements.
What Should You Do?
Take a top quality Omega-3 supplement… not just a fish oil supplement. You don't want just any fish oil. You don't want metal pollutants.
You want Omega-3 (EPA and DHA).This is what the American Heart Association recommends.
Trust a company that is well known for its commitment to research. And is also well known for producing the highest quality supplements available.
When you buy from a trusted company you don't have to worry about consuming poisons like lead and mercury. Ocean pollutants pose a serious health risk. Metals like mercury and lead are concentrated in many fish species throughout the world. Don't put yourself at risk.
You can get all the marine sourced Omega-3 you need without damaging your health from poisons. You can feel good about protecting your heart and your health without any risk from pollutants.
Try to get the recommended 2:1 ratio of EPA and DHA without other fish oils you don't want. Filler fish oils can upset your stomach and keep you running to the bathroom. Get only the EPA and DHA your heart needs without the fillers in so many brands.
Return from Omega-3 and Triglycerides to Triglycerides main page
Heart Health Main Page
