Besides alpha linolenic acid, there are other omega-3 fatty acids that
are very beneficial to your health.
Cold water fatty fish such as salmon, herring, mackerel, sardines, and
trout are good sources of eicosapentanoic acid (EPA) and docosahexanoic
acid (DHA). EPA and DHA are needed by human organs - especially useful
to the brain. Although your body can manufacture these oils from the essential
fatty acids, sometimes the conversion process does not work optimally,
so it is beneficial to supplement your diet with these oils directly.
Besides alpha linolenic acid, there are other omega-3 fatty acids that are very beneficial to your health.
Cold water fatty fish such as salmon, herring, mackerel, sardines, and trout are good sources of eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). EPA and DHA are needed by human organs - especially useful to the brain. Although your body can manufacture these oils from the essential fatty acids, sometimes the conversion process does not work optimally, so it is beneficial to supplement your diet with these oils directly.
Eating fish at least once a week can cut the risk of sudden cardiac death in half, according to a new study led by Dr. Christine Albert of Boston's Brigham and Women's Hospital. It suggests that diets that include a "low to moderate intake of fish -- at least one fish meal per week -- (are) associated with a 52% lower risk of sudden death," compared with diets that put fish on the dinner table only once per month.
The New England Journal of Medicine (1997; 336:1046-1053) This study found a 48% reduction in risk of heart attack death among men who ate about 35 grams of fish per day compared with men who did not eat fish. This finding held true after accounting for differences in age, cigarette smoking, blood cholesterol level, and blood pressure, as well as for obesity, education, alcohol consumption, and many other dietary and demographic factors. That reduction in risk climbed to 67% when nonsudden deaths from heart attack were examined.
Kremer JM, et al.; "Effects of high-dose fish oil on rheumatoid
arthritis after stopping nonsteroidal anti-inflammatory drugs. Clinical
and immune correlates.", Arthritis Rheum, 38: 8, 1995 Aug, 1107-14
One study showed 12% reduction in cholesterol and a 40% reduction of triglycerides with a 5% rise in HDL on 20 capsules of MaxEPA per day. MaxEPA is a commercial preparation of marine lipids containing 180 mg of EPA and 120 mg of docosahexaenoic acid (DHA) per capsule. Such a high dose may not be required for a long-term protective effect, since in epidemiological studies the ingestion of fish a few days per week seems to protect against heart attacks. Salmon oil is high in EPA.
Pauletto et al., (1996). Lancet 348:784. This study instead of looking at Western groups, took two close villages where one lived by a lake and ate a lot of fish compared to another village up in the hills where the inhabitants were mostly vegetarian (high carbohydrates). Recognizing that there may well be some subtle genetic differences, along with other lifestyle behaviors, the authors controlled for age, sex, alcohol use. The fish eaters averaged about 300 - 600 grams (10 - 20 ounces) of freshwater fish per day. The results are striking. The fish eating group had lower blood pressures. This resulted in less than 1/3 the prevalence of high blood pressure among fish eaters. Total cholesterol was about 12% lower and triglycerides were 35% lower compared to the vegetarians. Blood levels of EPA and DHA were also substantially (2 to 3 times) higher in the fish eaters.
Bulliyya et al., (1994) Indian J Med Sci. 48:256. This study did a similar analysis to the above study in a region of India. The results are similar in terms of cholesterol levels. Total cholesterol, triglycerides and LDL were lower and HDL levels were higher in fish eaters. EPA and DHA levels were also elevated.
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