Fatty Fish Benefits Heart Health
There is much new evidence that oil found mainly in fish, specifically the omega-3 fatty acids contained in the oil, is good for your heart health. Dr. Emily Senay tells us more about the latest good news about the benefits of eating fish.
New results from a large federal study of fish consumption in almost 4,000 older men and women (average age 72), show that they can cut their risk of dying of a heart attack by 44% if they eat fatty fish as seldom as once a week.
Meanwhile, other recent research shows that the more fish a woman consumes, the lower her risk of stroke is. Women who ate fish one to three times a month had a 7% lower risk of stroke, and women who ate more fish--five times per week--had an amazing 50% drop in stroke risk.
What makes the fish oil so beneficial?
We don't yet understand exactly how it affects the body, but this latest study adds to the evidence that it plays a role on several different levels when it comes to a healthy cardiovascular system.
Benefits include a role in preventing blood clots that can lead to a stroke, and a role in preventing arrhythmia that can lead to a heart attack. Other studies have shown that omega-3 fatty acids have a role in lowering cholesterol and blood pressure.
What kinds of fish contain this oil?
Omeg-3 fatty acids are present to some degree in all fish, and even in chicken and liver in small amounts. But the so-called oily dark-meat fish have the highest quantity.
Fish like mackerel, salmon, swordfish, sardines, and bluefish have about 1.5 grams of omega-3 fatty acid per serving and are the best source. Fish like canned tuna, whiting, flounder, shrimp and lobster have smaller amounts. The study did not look at which specific kinds of fish were eaten. The subjects were asked by questionnaire about their average intake of fish per week.
Can you take this oil in a supplement form?
You can get supplements. This study didn't look at the effectiveness of supplements, and there is no evidence that supplements work in the same way as eating fish in your diet.
Are there risks from ingesting mercury in fish?
The US Food and Drug Administration recently issued a warning to women who are pregnant or might become pregnant to avoid eating four types of fish: shark, swordfish, king mackerel, and tilefish.
These fish may contain amounts of mercury that could harm the development of the fetal brain.
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