Omega 3 fatty acids are known to be beneficial to health
in a number of ways, and scientific evidence is accumulating
to back up the beliefs of those who have taken it for years
(in the form of fish oil). Some scientists believe that,
as well as reducing the risk of sudden cardiac death, Omega
3 can improve cholesterol and triglyceride levels. They
can also reduce the risk of coronary heart disease by keeping
the heart healthy.
The evidence suggesting that Omega 3 fatty acids prevent
heart disease is of several scientific types: epidemiological
evidence and archeological evidence support the claim, as
well as evidence from animal studies, observation studies,
and interventional studies.
Epidemiological evidence
Studying populations to determine frequency and distribution
of disease is known as epidemiology. Alaskan natives as
well as Eskimos in Greenland and Japanese people in fishing
villages have been found by scientists to have low rates
of sudden cardiac death and of cardiovascular disease –
this is attributed to the large amount of fish in their
daily diet.
Archeological evidence
Our early Paleolithic ancestors were, according to archaeological
evidence, very fit and free of coronary heart disease. Their
healthiness was due partly to the active lifestyle of the
hunter-gatherer, which required that they exert themselves
on a daily basis in order to survive (to gather food and
protect themselves from harm). Diet also played an important
role. They ate natural foods which contained a great deal
of fruits, vegetables, nuts, lean protein, polyunsaturated
and monounsaturated fats, and Omega 3 fatty acids. At this
time they would have consumed few saturated fats, no trans
fats, and no refined grains and sugars.This contrasts sharply
with the modern diet which usually includes a lot of processed
food.
The undomesticated animals eaten in the Paleolithic period
were also very different from those we eat today. Then,
the meat would be rich in Omega 3 fatty acids, since the
animals would graze on vegetation and algae which was itself
rich in Omega 3. Our domesticated animals are fed on grain
and corn, making the meat high in saturated fat but low
in Omega 3 fatty acids. The same goes for farmed fish, which
is usually lower in Omega 3 than wild fish.
Modern people lead more sedentary lives than the hunter-gatherers,
despite the fact that we are genetically designed to be
active in the way that they were. Our diets have a high
quotient of saturated fats and trans fats, as well as grains
and refined sugars. Such diets do not have a high level
of Omega 3 fatty acids which are known to be beneficial
to health. This combination of low activity and high intake
of the wrong foods leads to such problems as high blood
pressure, diabetes and coronary heart disease, as well as
contributing to the epidemic of obesity.
Animal studies
When scientists performed experiments on dogs, rats and
marmosets, they found that Omega 3 fatty acids could prevent
ventricular fibrillation when given to animals just before
heart attacks were induced – this prevented sudden
death. Omega 3 was also found to halt ventricular fibrillation
once it had started. This suggests there is a strong possibility
Omega 3 fatty acids could work to avert ventricular fibrillation
in heart attacks in humans.
Evidence from observational studies
The Nurses’ health study and the Physicians’
health study are large, long-term observational studies
examining the relationship between dietary intake of fish
oil or Omega 3 fatty acids, and the risk of sudden cardiac
death and heart disease. The Physicians’ study began
in 1982, and followed over 20,000 healthy male physicians
for 11 years. They filled out questionnaires on lifestyle
and diet at 12 months and 18 months, having given data on
lifestyle, diet and coronary risk factors at the study’s
commencement.
In 1998 the results were published in JAMA (vol. 279,
pg. 23) under the title ‘Fish Consumption and Risk
of Sudden Cardiac Death’. The findings show that men
eating one or more fish portions a week had a 50% lower
risk of developing sudden cardiac death, compared with men
who ate fish less than once a month.
Conclusion
There are reams of evidence which shows the benefits of
a correct balance of Omega 3 in daily diet, and more is
accumulating all the time.
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