Omega 3 supplements: (many) fewer heart attacks and coronary diseases thanks to fish oil

Omega-3s could reduce the risk of coronary diseases and heart attacks in people who eat little fish. This is the hypothesis of a group of Dutch researchers, in a study published in the Journal of Nutrition, who demonstrated that it is enough to consume about 240 milligrams per day of these fatty acids to reduce the risk of coronary diseases by about 50% and heart attacks by 38%. The results refer to the daily intake of the 2 Omega-3s obtainable through diet: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Omega-3 and heart health

Numerous studies have shown how fatty fish, the main dietary source of Omega-3s, is essential for heart health. The positive action of these nutrients materializes with improved levels of blood lipids, reduced risk of thrombosis, and beneficial effects on blood pressure, heart rate, and vessel function. Thanks to this range of actions, EPA and DHA have been associated with reduced cardiovascular risk.

Benefits for those who don’t eat fish

In the study published in the Journal of Nutrition, researchers from Wageningen University (Netherlands) analyzed the dose-response relationship between a diet low in fish, EPA and DHA, and the incidence of coronary diseases and non-fatal myocardial infarction. The study involved 21,342 individuals aged between 20 and 65 years. Analysis of daily fish consumption showed participants ate amounts ranging from 1.1 to 17.3 grams per day. Over 11.3 years, researchers recorded 647 deaths, 82 of which were associated with coronary diseases. 

Among these, 64 cases corresponded to heart attacks. The most interesting data, however, concerns EPA and DHA. The evaluation of the intake of these 2 Omega-3s revealed that the highest average consumption was 234 milligrams per day, while the lowest was 40 milligrams per day. The association analysis with heart disorders showed that 234 milligrams per day of EPA and DHA are sufficient to reduce the risk of fatal coronary diseases by 51% compared to those consuming only 40 milligrams per day. 

The incidence of heart attacks is also significantly reduced by higher levels of these Omega-3s. In this case, an intake of 234 milligrams per day of EPA and DHA corresponds to a 38% reduction in their frequency compared to a daily intake of 40 milligrams. Based on these results, the study authors concluded that in individuals who consume small amounts of fish, increasing their intake of fish and a mixture of EPA and DHA can reduce the risk of coronary diseases in a dose-dependent manner.

Simple solutions for the heart

According to experts, taking advantage of these benefits of Omega-3 is a fairly simple task. The market for supplements and products enriched with these fatty acids is, in fact, continuously expanding.  

Source 

1. de Goede J, Geleijnse JM, Boer JM, Kromhout D, Verschuren WM, “Marine (n-3) fatty acids, fish consumption, and the 10-year risk of fatal and nonfatal coronary heart disease in a large population of Dutch adults with low fish intake”, J Nutr. 2010 May;140(5):1023-8. Epub 2010 Mar 24