New research shows regular consumption of foods rich in omega-3 fatty acids is once again associated with heart health.
---
Dr. David Samadi
Regular consumption of foods rich in omega-3 fatty acids is once again
associated with heart health — this time in lowering the risk of death
by heart attack, says new research published in JAMA Internal Medicine.
Omega-3 fatty acids are essential (meaning our bodies cannot make them)
and important for certain bodily functions including blood clotting,
lowering triglycerides, reducing the risk of heart attack and stroke,
improving blood pressure and regulating an abnormal heart beat.
It has been advised for some time to adopt a diet providing good sources of omega-3s, particularly for heart health.
The purpose of this study from the Division of Cardiovascular Medicine
at Stanford University School of Medicine was to look at the impact that
omega-3s from seafood and plant-based foods had on the risk of death
from heart attack or myocardial infarction.
The researchers analyzed the data of 19 studies from 16 countries
involving nearly 46,000 people. During the study, 7,973 participants had
a first-time heart attack, with 2,781 fatalities.
The study found participants with higher concentrations of omega-3s
from seafood and plant-based food sources in their blood were about 10%
less likely to die from a heart attack. The participants with lower
omega-3s in their blood were more likely to die from heart attack.
Interestingly, individuals in the study who had a non-fatal heart
attack did not have a reduced risk, even with higher blood levels of
seafood and plant-based omega-3s. This points to the possibility of
there being a specific mechanism by which omega-3 fatty acids lower
heart attack death risk.
This was after even after factoring in other conditions such as the participant's age, sex, race/ethnicity.
Researchers also took into account whether the participants had diabetes or used aspirin or cholesterol-lowering drugs.
Senior author Dr. Dariush Mozaffarian, from Tufts University, stated,
“At this time, when some but not other trials of fish oil
supplementation have shown benefits, there is uncertainty about
cardiovascular effects of omega-3s. Our results lend support to the
importance of fish and omega-3 consumption as part of a healthy diet.”
There are three kinds of omega-3 fats:
ALA - alpha-linolenic acid
DHA - docosahexaenoic acid
EPA - eicosapentaenoic acid
ALA is an essential fat, so the only way we get it is through our food
sources. Our bodies can make DHA and EPA from ALA, so it is important to
include foods rich in DHA and EPA in your diet.
The amount of ALA recommended daily depends on your age and gender.
Men 19 and older need 1.6 grams of ALA each day; women 19 and older need 1.1 grams of ALA each day.
Fruits and vegetables are not good sources of omega-3 fats, but they are good sources of other important nutrients for health.
Some of best food sources of ALA to include in your diet are:
Edamame - ½ cup - 0.29-0.34 grams ALA
Omega-3 yogurt - ¾ cup - 0.46 grams ALA (note—check the label to see if it is fortified with ALA)
Omega-3 soy beverage with flax and algal - 1 cup - 0.67 grams ALA
Omega-3 eggs fortified with DHA - 2 eggs - 0.50-0.54 grams ALA
Atlantic wild salmon - 2.5 ounces - 0.22-0.28 grams ALA
Canned sardines - 2.5 ounces - 0.17-0.37 grams ALA
Navy and pinto beans - ¾ cup - 0.17-0.24 grams ALA
Tofu - ¾ cup - 0.27-0.48 grams ALA
Ground flaxseed - 1 tablespoon - 2.46 grams ALA
Chia seeds - 1 tablespoon - 1.9 grams ALA
Black walnuts - ¼ cup - 0.64 grams ALA
English walnuts - ¼ cup - 2.30 grams ALA
Pecans - ¼ cup - 0.25-0.29 grams ALA
Canola oil - 1 teaspoon - 0.42 grams ALA
Flaxseed oil - 1 teaspoon - 2.58 grams ALA
Walnut oil - 0.48 grams ALA
Dr. David Samadi is a board-certified urologic oncologist trained in
open and traditional and laparoscopic surgery and is an expert in
robotic prostate surgery. He is chairman of urology, chief of robotic
surgery at Lenox Hill Hospital and professor of urology at Hofstra North
Shore-LIJ School of Medicine. He is a medical correspondent for the Fox
News Channel's Medical A-Team Learn more at roboticoncology.com. Visit
Dr.
Samadi's blog at SamadiMD.com. Follow Dr.
Samadi on Twitter, Instagram, Pintrest and Facebook.
[The content provided through this article and nydailynews.
should be used for informational purposes only and is not intended to be
a substitute for professional advice. Always seek the advice of a
relevant professional with any questions about any health decision you
are seeking to make.]
No comments:
Post a Comment