Omega-3 fatty acids can reduce heart attack and lower blood pressure

Published on July 31, 2008 12:55 AM

According to a previous research, omega-3 fatty acids and omega-6 fatty acids can reduce heart attack and lower blood pressure. Fatty acids are organic compounds composed of carbon chains of varying lengths, with an acid group on one end and hydrogen bound to all the carbons of the chain.

Both omega-3 fatty acids (alpha-linolenic acids from plant foods) and omega-6 fatty acids (mainly linoleic acid) are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids are found in found in walnuts, soybean, canola and flaxseed oils and in fish such as salmon, tuna and sardines.

Together omega-3 fatty acids and omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. They are generally necessary for stimulating skin and hair growth, maintaining bone health, regulating metabolism, and maintaining reproductive capability.

The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.

Omega-6 is plentiful in soybean, safflower, sunflower, and corn oils, as well as in tofu, nuts and seeds.

In a study led by Hannia Campos, Ph.D., intake of omega-3 from vegetable oils was associated with a 59 percent reduction in heart attack risk. Researchers studied 1,819 residents of Costa Rica who had survived a first heart attack and compared them to a similar group who had not had a heart attack. Participants completed a food and alcohol frequency questionnaire and researchers analyzed body fat samples to determine their alpha-linolenic acid content.

Compared to those with the least amount of alpha-linolenic acid in their body fat samples, those with the highest levels had a 59 percent lower heart attack risk.

These data suggest that the amount of dietary alpha-linolenic acid required to produce this relationship in this population study corresponded to two teaspoons of soybean oil or canola oil, half a teaspoon of flaxseed oil or six to 10 walnut halves.

It is important to maintain an appropriate balance of omega-3 and omega-6 in the diet, as these two substances work together to promote health. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health.