Fish-Free Omega-3 Sources Slash Risk of Fatal Heart Disease by 20 Percent

A plant-based version of omega-3 fatty acids, alpha-linolenic acid (ALA), can benefit heart health and reduce the risk of heart disease, according to a new study published in a medical journal. Advances in nutrition.. Previous studies have associated omega 3 with a lower risk of heart disease, but this conclusion was based on omega 3 from fish and other seafood.

In a comprehensive literature review, researchers found that taking ALA in plant-based foods reduced the risk of cardiovascular disease by 10% and the risk of fatal coronary heart disease by 20%. I found. Researchers say their review suggests that there are multiple ways to meet the recommendations for omega-3 fatty acids.

Omega 3 is an essential fatty acid. That is, the body cannot produce itself and is composed of ALA, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in vegetable foods such as walnuts, flax seeds, soybeans and canola oil, while EPA and DHA are found in fish and other seafood. According to the National Institutes of Health, your body can convert some ALA to EPA and then to DHA in small amounts.

“People may not want to eat seafood for a variety of reasons, but it is still important to consume Omega-3 to reduce the risk of heart disease and promote overall health,” said Evan Pugh University. Professor of Nutrition Penny Chris-Etherton Pennsylvania State University Science said in a statement. “Plant-based ALA in the form of walnuts and flax can also provide these benefits, especially when incorporated into a healthy diet rich in fruits, vegetables and whole grains.”

A plant-based source of omega 3 for heart health

For review, researchers analyzed data from previous studies to assess the effects of ALA on heart disease and risk factors for heart disease such as blood pressure and inflammation. The studies analyzed included both randomized controlled trials and observational studies. Some observational studies relied on reporting how often participants ate certain foods to determine how much ALA they were consuming, but in other studies more. A biomarker (a method of measuring the level of ALA in the blood) was used as an accurate measurement.

After analyzing the study, researchers found that ALA has a beneficial effect on reducing atherogenic lipids and lipoproteins (eg, total cholesterol, low-density lipoprotein cholesterol, triglycerides), as well as blood pressure and inflammation. Did.

“There were cardiovascular health benefits when people with low levels of omega 3 in their diet ate ALA,” Jennifer Fleming, an assistant professor of nutrition at Pennsylvania State University, said in a statement. It states. “But when people with high levels of omega-3 from other sources ate more ALA, they also saw benefits. ALA works synergistically with other omega-3s. There is likely to be.”

Researchers have also found evidence in support of current dietary guidelines that ALA needs to provide about 0.6% to 1% of total daily energy. This is about 1.1 grams per day for women and 1.6 grams per day for men. These recommendations correspond to about 0.5 ounces of walnuts or just below a teaspoon of flaxseed oil.

Researchers said future research is needed to better understand the impact of ALA on other major chronic diseases. In addition, it is necessary to assess whether recent scientific literature supports ALA’s new, higher dietary recommendations.

For more information on heart health, read below.
5 Heart Health Tips from Plant-Based Health Professionals
Eating a plant-based supper can reduce your risk of heart disease
Doctors prompted to prescribe plant-based foods as medicines

Nicole Axworthy is a news editor and cookbook author for VegNews. DIY vegan..