Heart disease is Irelands most common cause of death, and the number one cause of death in the world.
In this article we will discuss the top scientific backed reasons as to why you should consume Omega-3 fatty Acids for your heart health.
- Reduces Inflammation
Inflammation is when your body activates your immune system in response to a potential threat. However, constant low-grade inflammation can be caused by modifiable factors such as poor diet or lifestyle. This constant low-grade inflammation can lead to ‘atherogenesis’ which is a process by which plaque builds up in our arteries. This plaque is very harmful and can lead to heart disease and stroke.
Research has found that omega-3 fatty acids can prevent atherogenesis by reducing the amount of inflammation in our bodies.
- Reduces plaque build-up and improve vascular function
The endothelium lines the inside of our heart and blood vessels. The cells in the endothelium control the function of our heart and blood vessels by producing various substances.
Studies have found that omega-3’s can significantly improve endothelial function, showing beneficial effects on blood clotting, immune function and platelet production.
- Improves our ‘good’ HDL cholesterol
A high-quality study called a meta-analysis found that supplementing with Omega-3 fatty acids can increase our good cholesterol, called ‘HDL’ cholesterol. This type of cholesterol is very important for absorbing harmful cholesterol and flushing it out of our body. Having high HDL cholesterol levels is also associated with a lower risk of heart disease.
- Lowers blood pressure
A randomized control trial, which is another very high-quality study, found that overweight and obese people who consumed omega-3 fatty acids found in oily fish, lowered their blood pressure during an eight-week trial. This trial was specifically done on people who already had high blood pressure.
- Reduces ‘triglycerides’ in our blood
One of the most significant and well-studied benefits of omega-3 consumption is the reduction of triglycerides in our blood.
Triglycerides are a type of fat molecule which can be harmful when levels are too high in our blood. High levels are caused by poor diet, poorly controlled diabetes, and obesity. However, by consuming omega 3’s you can reduce the level of triglycerides by 15-30%, in conjunction with a highly diet and lifestyle changes.
Sona Omega-3 Cholesterol Free Fish Oil contains 1200mg of fish oil per capsule, including EPA and DHA. When combined, DHA and EPA contribute to healthy heart function.
Bernstein, A.M., Ding, E.L., Willett, W.C. and Rimm, E.B., 2012. A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease. The Journal of nutrition, 142(1), pp.99-104.
Eslick, G.D., Howe, P.R., Smith, C., Priest, R. and Bensoussan, A., 2009. Benefits of fish oil supplementation in hyperlipidemia: a systematic review and meta-analysis. International journal of cardiology, 136(1), pp.4-16.
Oliveira, J.M. and Rondó, P.H., 2011. Omega-3 fatty acids and hypertriglyceridemia in HIV-infected subjects on antiretroviral therapy: systematic review and meta-analysis. HIV clinical trials, 12(5), pp.268-274.
Ramel, A., Martinez, J.A., Kiely, M., Bandarra, N.M. and Thorsdottir, I., 2010. Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction. Nutrition, 26(2), pp.168-174.
Wang, Q., Liang, X., Wang, L., Lu, X., Huang, J., Cao, J., Li, H. and Gu, D., 2012. Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials. Atherosclerosis, 221(2), pp.536-543.
Warner Jr, J.G., Ullrich, I.H., Albrink, M.J. and Yeater, R.A., 1989. Combined effects of aerobic exercise and omega-3 fatty acids in hyperlipidemic persons. Medicine and science in sports and exercise, 21(5), pp.498-505.