Omega 3’s, Fish oils and good health   Frank Barnhill M.D.
 

It appears that Omega-3 fatty acids are here to stay and not the health food supplement fad that some suspected a short five years ago. Polyunsaturated omega-3 fatty acids have been shown to have beneficial effects in heart disease, Alzheimer’s disease, reducing inflammation, decreasing cholesterol and triglyceride levels, and improving depression and neurobehavioral disorders.

Two omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the principal chemicals involved in the above- mentioned health benefits. While the body can manufacture these essential fatty acids in limited amounts from not seafood and fish sources, the next best Omega 3’s are primarily derived from cold-water fish such as tuna, salmon, halibut, sardines, and mackerel. The other food sources from which your body can derive Omega-3 fatty acids include walnuts, canola oil, flax, tofu, wheat germ, avocados, olives, and soybean oil.

While the exact way in which DHA and EPA reduce your risk of heart disease is not clearly understood, studies have shown many healthy benefits can be derived from eating foods or taking supplements high in unsaturated omega 3’s. Here are some of the benefits:

·        Lowering your blood triglyceride (bad lipids) and increasing HDL or “good cholesterol” levels

·        Decreasing the tendency of your blood platelets to become sticky, adhering to damaged areas in blood vessels. These stickier than usual platelets can aggregate in damaged areas and cause blockages leading to strokes, heart attacks and poor circulation in your feet and hands.

·        Decreasing your body’s response to the inflammation that can damage blood vessels, muscle, joints and other bodily components instead of helping in the healing process. Normally, inflammation is part of the healing process, but in diseases such as Rheumatoid arthritis, inflammation actually causes further joint damage as time progresses.

·        Reducing your risk of an irregular heartbeat (cardiac arrhythmia) and sudden death from the heart being unable to function properly

·        A decreased risk of developing Alzheimer’s disease (dementia) by as much as 47% and the possibility that other disorders of mentation (concentration) may also improve

·        Improvement in some types of depression (the “blues”) and the neurochemical brain deficiencies that cause such disease

·        Possible reduction in risk of developing diabetes mellitus and other disorders related to blood sugar regulation

·        A general reduction in your total internal body fat, without a reduction in lean body mass

·        DHA has been shown necessary for proper eye (retina) and brain development in newborns and will be found in newer infant formulas as a supplement. There are studies showing fish oils to be beneficial in the treatment of macular degeneration. See “Fish, your vision and macular degeneration”.

In contrast, omega-6 fatty acids (linolenic acid) while necessary for normal body functions, do not share the same anti-inflammatory properties that allow omega 3’s to decrease heart disease and other disorders of inflammation. Therefore, if you wish to experience the good health benefits of the Omega fatty acids, your diet must contain much more omega-3 fatty acid and less of the omega-6’s. Likewise, avoid sources of saturated fatty acids such as commercially fried fish, prepared foods containing butter and lard or shortening.

Currently to get optimum omega-3’s, the American Heart Association recommends eating fresh coldwater fish several times a week, a balanced diet with nuts, whole grains and un-saturated oils. If you are using over the counter supplements, you should follow these guidelines:

·        For existing heart disease ingest 1 gram (1000 milligrams) of EPA plus DHA daily

·        To lower blood triglyceride levels, you need to take 2 to 4 grams (2000 to 4000 milligrams) of EDA plus DHA per day

You should always purchase your Omega 3’s from reputable suppliers who can verify the source and purity through independent testing to prove your supplements contain what’s stated on the label and low concentrations of mercury and other contaminants. For information on brands of omega 3’s, visit www.consumerlab.com.

While omega 3’s aren’t a cure all, it appears they are intimately involved in many of your body’s functions and provide benefits that will help you achieve and keep your good health. Happy fishing to all of you!

Dr. Frank

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