The Benefits of Fish Oil and Omega-3 Fatty Acids

Fish oil is especially important for cardiovascular health. Fish is generally low in saturated fat, and often times is high in omega-3 fatty acids. Fatty acids from fish are the primary source of omega-3 fatty acids. Omega-3s have an anti-inflammatory effect, which is beneficial for preventing and treating heart disease, since atherosclerosis causes inflammation of the blood vessel wall. In 1980, two Danish physicians, Drs. Bang and Dyerberg made a remarkable observation in their research. They noted that Greenland Eskimos have a very low chance of having a heart attack (one-tenth that of the average American), even though they eat a very high-fat diet consisting of whale blubber.

The answer to this puzzle is the fat itself. About 40 percent of the fatty acids in fish are omega-3 polyunsaturated fatty acids that have several heart-healthy benefits. They help keep cells more flexible, and the blood vessels more elastic, which reduces the work of the heart. Additionally, the improve the health of the endothelium, enabling increased production of nitric oxide.

In another study researchers followed more than 20,000 male physicians between 40-80 years of age for 11 years and observed the amount of fish they consumed. The results showed that the physicians who ate fish once a week were 52 percent less likely to die of an irregular heartbeat (cardiac arrhythmia) than those who only ate fish once per month. In addition, a published study reported that eating one serving of salmon per week reduces the chance of a heart attack in half.

It is sometimes reported that shellfish is dangerously high in cholesterol, and should be avoided by people with high cholesterol levels. However, the LDL content of certain shellfish, like lobster and crab meat, is as low or lower than skinless white meat of chicken or lean beef. If you have preexisting cariovascular problems, it is probably wise to limit your consumption to shrimp and squid, with only 160 mg and 233 mg of LDL cholesterol per serving respectively.

If you are allergic to seafood, or just don't like it's flavor, you may want to consider taking a fish oil supplement. These supplements are available in most health food stores and can help maintain the health of your endothelium. However, it is very important that you purchase a high-quality supplement. Because the oil from fish is very unsaturated, it can become oxidized or rancid quite easily, and if oxidized it is not good for you. Oxidized fish oil can generate free radicals and exhaust your body's stores of vitamin E. It can also increase the blood sugar level in diabetics. You can determine if your fish oil capsule is oxidized by biting through it and tasting it. If it is oxidized, it has an unpleasant or fishy odor and taste. If it is high quality, it will have no odor or taste.

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