Eating fish once a month reduces the risk of heart failure by 30%
Heart Problems: 30% Lower Risk Eating Fish at Least Once a Month
Eating fish once a month and having higher levels of ALA (alpha-linolenic acid) and DPA (docosapentaenoic acid) in the blood reduce the risk of heart failure. To lower the chance of developing heart failure, it might be enough to include fish rich in Omega-3 in your diet at least once a month.
According to a study published in the American Journal of Clinical Nutrition, the resulting increase in blood levels of the fatty acids ALA and DPA lowers the incidence of this condition. This discovery is the result of collaboration between researchers from Brigham and Women’s Hospital, Harvard Medical School, Veterans Affairs Healthcare System in Boston, and the University of Minnesota in Minneapolis (USA).
Caring for the Heart with Omega-3
Scientists have known for decades that Omega-3s support heart and artery health. As early as the 1970s, it was noted that populations with diets rich in these nutrients—obtained from fatty fish in cold seas—had a lower incidence of cardiovascular diseases.
Since then, numerous studies have confirmed these findings, revealing that these fatty acids improve blood lipid profiles (particularly triglycerides and cholesterol), reduce thrombosis risk, positively affect blood pressure and heart rhythm, and improve vascular function. However, experts were still uncertain about the link between Omega-3 consumption and the risk of heart failure, as previous studies had yielded mixed results. To clarify this, researchers from Boston and Minneapolis conducted two analyses involving nearly 21,000 men with an average age of 58.7 years.
Different Omega-3s for Different Needs
The scientists measured blood concentrations of various Omega-3 forms. The most well-known are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which have anti-inflammatory properties and are essential for nervous system development. However, their blood levels showed no significant association with heart failure risk. Conversely, the study found that eating at least one serving of fish per month reduces the risk of heart failure by 30%.
At the same time, heart failure risk is lower with higher blood levels of two other Omega-3 fatty acids: ALA and DPA. ALA is abundant in some plant foods like walnuts and can only be used after conversion into EPA and DHA by the body. Men with the highest blood levels of ALA had a 34% lower risk of heart failure compared to those with the lowest levels. DPA, abundant in breast milk and seal oil, is also produced from EPA inside blood vessels. Researchers found that higher DPA levels may reduce heart failure risk by up to 45%.
Doubts Cleared
These results shed light on previously conflicting findings and add to the well-established cardiovascular benefits of Omega-3s by including reduced risk of heart failure. One remaining question is whether these benefits observed in men also apply to women.
Source Wilk JB, Tsai MY, Hanson NQ, Gaziano JM, Djoussé L, “Plasma and dietary omega-3 fatty acids, fish intake, and heart failure risk in the Physicians’ Health Study”, Am J Clin Nutr. 2012 Oct;96(4):882-8. Epub 2012 Sep 5
