There is an increase of awareness in the role of omega-3 fatty acids.  Omega-3 fatty acids are found in fish and fish oils and aid in the prevention and management of heart diseases.   This can help reduce your risk of developing an abnormal heartbeat; which can lead to heart problems and even sudden death.

Greater than half of all sudden death from cardiac causes have no history of cardiovascular disease. In fact, over 40% of all heart attack victim autopsies show clear coronary vessels. Clearly, there is much more going on than the simple "cholesterol kills" hypothesis. It is interesting to note that the first and most common sign of cardiovascular disease in post-menopausal women is death. Yes, death.  In other words, there are no signs or symptoms.

Omega-3 fatty acids provide a range of benefits and protection for the heart and our body.  In addition to reducing the risk of heart disease, they also help prevent blood clotting, heart attacks and irregular heartbeats that could lead to sudden cardiac death. They are anti-inflammatory, and inflammation is a key initiator of the atherosclerotic cascade leading to plaque formation and sudden death. Omega-3 also have anti-cancer functions as we shall see.

Omega-3 fatty acids can be divided into 3 main categories -- Eicosapentaenoic Acids (EPA), Docosahexaenoic Acids (DHA) and Alpha-Linolenic Acids; out of which EPA and DHA have the most beneficial effects. EPA and DHA are found mainly in fish oils while Alpha-Linolenic Acids are usually derived from plant sources such as soybeans, canola, walnut and flaxseed.

 DEFINITION OF OMEGA

Omega-3 fatty acids are long-chain polyunsaturated fatty acids (18-22 carbon atoms in chain length) with the first of many double bonds beginning with the third carbon atom (when counting from the methyl end of the fatty acid molecule).

The fish-based and fish-oil-based omega-3 polyunsaturated fatty acids (also referred to as n-3 PUFA) consist of EPA (20 carbon atoms, 5 double bonds) and DHA (22 carbon atoms, 6 double bonds.

Some plant foods and vegetable oils do contain varying amounts of the n-3 PUFA Alpha-Linolenic Acid (ALA), which has 18 carbon atoms and 3 double bonds. Many vegetable oils are also rich in omega-6 fatty acids. Some examples are Linolenic acid in corn, safflower, sunflower and soybean oils. Non-hydrogenated Canola oil, ground flaxseed and walnuts are rich sources of ALA.

 

Fish oil - As good as it sounds

Of all the fatty acids in the blood including saturated, monounsaturated, and polyunsaturated, only the percentage of long chain omega-3 predicted fewer sudden death. In a study of 11,323 recent survivors of heart attack, either 1 gram of omega-3 or 300 mg of Vitamin E or both was given. The usual pharmacological regiment and lifestyle recommendations were made. It was shown that omega-3 and not Vitamin E improved survival. After 3 months of remaining on regiment of omega-3, patterns showed a 41% decrease in mortality, a 53% reduction in sudden death after 4 months, and after 12 months, a 30% decrease in cardiovascular mortality. There was also a 5% decrease in triglyceride but not total cholesterol, HDL, or LDL cholesterol.

Other studies have shown that:

1. When comparing the Greenland Inuit and the Dutch, the former exhibit a significantly lower death rate from acute myocardial infarction despite only moderate differences in their blood cholesterol levels. This is because the Inuit's diet is high in fat and provides up to several grams of omega-3 fatty acid daily, primarily in the form of marine mammals, wildfowl and various fish.

2. In Japan, where fish intake forms a large proportion in their diet, the mortality rates arising from various types of heart disease is significantly lower than other countries like North America.

3. Among the Inuit of Nunavik, the progressive increases in levels of EPA and DHA in plasma phospholipids have been found in their dietary intakes of these fatty acids. This is useful in lowering their risk for heart diseases.

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