Women: 90% lower cardiovascular risk if eating fish

Young women can reduce the risk of heart disease thanks to a diet based on fish, among the foods richest in Omega 3. This was demonstrated by a study published in Hypertension: Journal of the American Heart Association, the first ever conducted on women of reproductive age. The research was carried out by Marin Strøm of the Centre for Fetal Programming at Statens Serum Institut in Copenhagen (Denmark). The study found that young women who never eat fish or eat it rarely develop 50% more cardiovascular disorders over 8 years. Compared to women who eat Omega-3 rich fish every week, those who eat it rarely or not at all have a heart risk higher by 90%.

Omega-3 and heart health

Several studies have shown that Omega-3 found in fatty fish and fish oil protect against heart and blood vessel diseases. However, Strøm notes that most of these studies involved only men. Although men and women share several cardiovascular risk factors, some studies have highlighted gender differences. For example, levels of inflammation, cholesterol, and triglycerides may have a more negative impact on women’s health.

The benefits of Omega-3 for women in their 30s

The authors analyzed data from a population study involving 49,000 Danish women aged 15 to 49. Among these, the average age of pregnant women was about 30 years. Each woman was interviewed by phone regarding the amount and type of fish consumed. It emerged that the typical fish diet included cod, salmon, herring, and mackerel, all rich in Omega-3. The participants also answered questions about lifestyle and family history. Over 8 years, the researchers recorded 577 cases of cardiovascular events:

- 328 cases related to hypertension;

- 146 to cerebrovascular disorders;

- 103 to ischemic heart diseases.

There were also 5 deaths of women with no prior heart problems diagnosed. Cross-analysis of data showed that low fish consumption increases the risk of developing these disorders by 90%. Indeed, hospitalization due to cardiovascular events was much more frequent among women who ate little or no fish. Researchers also conducted 3 separate evaluations over 30 weeks, finding that women who never eat fish have a cardiovascular risk 3 times higher than those who consume it weekly.

When (and how much) fish to eat

The results indicate that the benefits of Omega-3 for the heart are evident even at a young age. Moreover, the study suggests that eating fish a couple of times a month can bring some benefits. However, Strøm explains that for the best possible results, women should aim to include fish on their plate at least twice a week.  

Source 

1. Strøm M, Halldorsson TI, Mortensen EL, Torp-Pedersen C, Olsen SF. "Fish, n-3 Fatty Acids, and Cardiovascular Diseases in Women of Reproductive Age. A Prospective Study in a Large National Cohort", Hypertension, December 5, 2011 [Published online before print]