Omega-3 to reduce cardiovascular risk in vegetarians
Vegetarians: lower cardiovascular risks with plant-based Omega 3
A vegetarian or vegan diet can harm health because it deprives the body of important nutrients, including Omega-3 fatty acids. Scientific studies consistently demonstrate how dangerous the lack of Omega-3 is, resulting from the total absence of animal-based foods in the diet. Duo Li from Zhejiang University in Hangzhou (China) collected data from various studies over the years and summarized them in an article published in the Journal of Agricultural and Food Chemistry, where the author encourages the consumption of Omega-3 supplements in all cases where people refuse to include meat and fish on their plates.
Health benefits from fish
Indeed, the main dietary sources of Omega-3 fatty acids are fish living in cold waters, such as mackerel, halibut, sardines, salmon, and herring. Few plants contain these valuable fatty acids, for example some microalgae. Consequently, Li explains, a vegan diet that excludes fish and does not guarantee adequate Omega-3 intake could increase the formation of blood clots and atherosclerosis, leading to a higher risk of thrombosis and, thus, heart attacks and strokes. On one hand, vegetarians, by excluding meat from their diet, eliminate some cardiovascular risk factors, such as tendencies toward increased body mass index, waist-to-hip ratio, blood pressure, plasma cholesterol, triglycerides, and blood lipoprotein levels. On the other hand, in strict vegetarians and vegans, cell membranes are poor in Omega-3 fatty acids, causing other problems threatening cardiovascular health: platelet aggregation and decreased levels of HDL cholesterol, the so-called “good” cholesterol.
Omega-3 for heart health
Based on current data, Li explains that vegetarians and especially vegans would benefit from the intake of Omega-3 fatty acids, which would reduce the risk of thrombosis threatening their cardiovascular system. It is Li himself who recommends dietary supplements to provide these valuable fatty acids to those who completely eliminate fish from their diet.
Source
1. Li D, “Chemistry behind Vegetarianism”, J Agric Food Chem. 2011 Feb 9;59(3):777-84
