Omega-3 fatty acids are found in cold water fish and reduce the risk of heart disease by checking the tendency of blood to clot, discouraging the buildup of plaque in blood vessels and lowering the level of blood-thickening lipids called triglycerides. They also ease the pain for some sufferers of rheumatoid arthritis and may impede the development of breast tumors.
Taking a daily omega-3 supplement could reduce the risk of dying from heart failure, in which the heart gradually loses its ability to pump blood. Those were the findings of Italian researchers who conducted a multi-center study of almost 7000 heart failure patients, who were given either a placebo or one gram of omega-3s a day for four years. Those who received the supplement were hospitalized less and fewer of them died. Though the difference was not statistically significant, the researchers saw promise because benefit occurred in people who already had tried conventional therapies that failed.
Omega-3 and Omega-6 (Essential Fatty Acids) are good for making cell membranes, hormones, and prostaglandins. Fatty acids can also lower blood pressure and triglycerides, an artery-clogging fat.
Recent studies have backed up omega-3 fatty acids' heart benefits. Wang et al. (2006) conducted a systematic review of studies and found that increased consumption of omega-3 fatty acids from fish or fish-oil supplements reduced the rates of mortality from all causes, cardiac and sudden death, and possibly stroke.
Two small, weekly servings of fatty fish should provide the needed amount of Omega-3s you need for a healthy heart.
Where you get Omega-3 and Omega-6: Vegetable oils such as canola, flaxseed, walnut, corn, soybean, and safflower oils, fish, and fish oil supplements.
Note: Flaxseed oil is a great source of omega-3s, but not for cooking because heat destroys them.
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