Learn How Omega-3 Reduces the Risk of Early Hardening of the Arteries
As we get older, we all worry about getting different diseases but did you know that omega-3 helps prevent some of the illnesses we think are inevitable? It's true. Learn what researchers in Japan discovered and how it can affect your health.
What is atherosclerosis?
Atherosclerosis, or hardening of the arteries, occurs when blood vessels become narrow due to fat build up. The fat in your diet collects on your artery walls, becomes hardened, and continues to collect. As the fat builds up it hardens and is known as 'plaque'.
As your blood vessels narrow, it can have serious side effects on your body causing several serious conditions. If the blood vessels going to your heart narrow due to fat, it causes chest pain, shortness of breath, and anxiety.
When the vessels going to the brain are affected, you may have a stroke, blindness, or paralysis. If the vessels supplying blood to the legs are affected, you may develop PAD or Peripheral Vascular Disease causing pain in your legs when walking.
Preventing atherosclerosis with omega-3
Obviously, we want to avoid these serious conditions are at all costs. Changes you can make in your lifestyle that will improve your changes of avoiding this disease are not smoking, maintaining a healthy weight, and exercising on a regular basis. In addition to these healthy habits, researchers now believe that eating a diet high in omega-3 can also improve your chances of not developing early atherosclerosis.
In one omega-3 study, at Kyoto Women's University in Kyoto, Japan, researchers noted positive results when testing omega-3 intake with reduced atherosclerosis risks.
In the study, 250 randomly selected community-based Japanese men with no prior history of heart disease formed two groups. One group ate fish less than four times per week. The second group ate fish four or more times per week. The group that ate more fish showed a lower rate of early atherosclerosis than the group that ate less.
At first glance, this study looks promising and it is. But, only if you eat fish four or more times per week. Unfortunately, most Americans eat fish only once every 10 to 12 days - nowhere near the recommended amount.
Omega-3 solution
If you're like me and just can't bring yourself to eat fish four or more times per week, try getting your essential fatty acids in other ways. The best way to include fish oil in your diet is, of course, by eating fish but that isn't the only way.
Increase your fatty acids by eating walnuts or adding flax seeds to your salads. Both are high in omega-3 and will help you meet your daily requirements. You can also increase your intake of fish oils by taking supplements. To get the recommended amount of DHA and EPA take supplements that have at least 1,040 mg.
Getting the right amount of omega-3 into your diet isn't as difficult as it seems. Be creative - try new foods, learn to cook fish in different ways, and find a good, quality omega-3 supplement.
