Research supports daily Omega-3 supplementation as a wise decision for protecting against heart disease. The myriad of studies reveal a multi-pronged effect that unravels atherosclerosis, which is the disease process that is responsible for producing blockages in coronary arteries.
The Omega-3 polyunsaturated fatty acids (PUFA’s) EPA and DHA are vital components of cell membranes and endothelial cells of blood vessels. Weakened blood vessels from PUFA deficiency are further damaged by high blood pressure leading to inflammation, and cholesterol plaque build up..
Daily Omega-3 supplementation has been shown to reduce inflammation, lower blood pressure, lower heart rate, lower cholesterol, and improve blood vessel health (1). Take these heart disease factors out of the equation, and the process of atherosclerosis really begins to lose its momentum.
A study in The Lancet noted that people who had previously survived a heart attack were 50% less likely to suffer sudden cardiac death in the future when taking a daily Omega-3 supplement (2). Another Lancet study found that people taking a daily Omega-3 supplement while on a cholesterol statin medication were less likely to have a major coronary event than people taking the cholesterol statin alone (3).
A couple important factors to take into account when selecting a source of daily Omega-3 supplementation include the amount of Omega-3’s available and levels of toxicity. There are a wide variety of plants that are rich in Omega-3’s, however mold can be an issue when plant products are being stored and processed. Several species of fish are an excellent source of Omega-3’s, however mercury toxicity is an issue if the waters the fish live in are polluted.
It is important to remember that even low levels of toxins, such as mercury and mold, will build up in the human body over time when taken daily. The safest and best quality of Omega-3’s tend to be from fish harvested in unpolluted, cold-water, deep sea environments. Fish living in cold water tend to produce more Omega-3s than the same species of fish grown in warm-water farm ponds.
Of course, a diet rich in Omega-3 foods is fine, however in order to reach the dietary supplementation levels required for therapeutic benefits, at least 2 servings of salmon would need to be consumed each day. Cost factors and taste preferences make quality supplementation the best choice.
Selecting an Omega-3 supplement made from wild caught fish such as anchovy, sardine, mackerel, tuna, and salmon raised in an unpolluted, deep sea, cold water environment, gives the best opportunity to enjoy all the health benefits Omega-3 supplements have to offer without the danger of toxic side effects.
References:
1. Leaf A. Prevention of sudden cardiac death by n-3 polyunsaturated fatty acids. J Cardiovasc Med. (Hagerstown). 2007; 8 Suppl 1:S27-29.
2. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto miocardico. Lancet. 1999; 354:447-55.
3. Yokoyama M, Origasa H, Matsuzaki M, et al. Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS): a randomized open-label, blinded endpoint analysis. Lancet. 2007; 369:1090-98.