Why Omega 3 Cardiovascular Disease Risk Matters
The link between omega 3 cardiovascular disease risk is one of the most well-researched topics in nutrition science. Low omega 3 intake is as harmful to your health as smoking — smokers with a high omega 3 index have the same life expectancy as non-smokers with a low omega 3 index. Getting enough EPA and DHA is one of the most powerful steps you can take to protect your heart.
So how much omega 3 do we need? Are supplements better than eating fatty fish? Is omega 3 from flaxseed the same as from fish oil? What are the best brands and what dose do I need?
The 3 Main Types of Omega 3
There are 3 main types of omega 3: ALA, EPA and DHA. ALA is found in large amounts in hemp seeds, walnuts and flaxseeds. EPA and DHA are found in fatty cold water fish, and these are the forms most directly linked to omega 3 cardiovascular disease protection.
ALA can be converted into EPA and DHA but unfortunately the process is incredibly inefficient. This is why consuming omega 3 from flax seed and hemp is not going to give you the same heart health benefits as consuming fatty fish. EPA/DHA has some incredible cardiovascular benefits.
What the Research Shows: EPA/DHA and Heart Disease Risk
A meta analysis of 17 studies, which in total contained 14,000 people, found that those with the highest EPA/DHA blood levels were 17% less likely to die prematurely and 9–21% less likely to die from CVD disease. This confirms the omega 3 cardiovascular disease connection is significant and should not be ignored.
How Does Omega 3 Protect Your Heart?
This is explained by the role omega 3 has in blood clotting, and the relaxation and contracting of arteries. Omega 3 reduces inflammation by reducing the production of pro-inflammatory molecules such as TNF-a and IL-6. This is particularly relevant when considering how strength training in Hampstead and good nutrition work together for long-term health.
Inflammation is a primary driver of CVD disease. It increases production of LDL (bad cholesterol), which promotes formation of plaque molecules leading to atherosclerosis — the thickening and hardening of arteries.
High triglycerides are the primary component of LDL that leads to atherosclerosis. Levels of above 200mg/dl increase risk of CVD. In randomised control studies, 4g of EPA reduced triglycerides by 18%, leading to a 25% reduction in cardiovascular events.
Why Use Omega 3 Supplements?
Studies show 4g EPA/DHA vs 1g EPA/DHA saw a greater reduction in CVD events. This shows you need high dosages of omega 3 — an amount that is very hard to consume from fatty fish alone. This is why supplementation is a key part of the nutrition strategies we use with our personal training clients at BTX.
100g of salmon contains only 2g of EPA/DHA total, which means you would have to eat 200g of salmon every day to reach 4g. Even then, you would be at risk of heavy metal poisoning, especially mercury.
This is why using a high quality supplement is advised, as they are purified and refined to remove heavy metals. When looking to buy a supplement, make sure the omega 3 is in the more bioavailable triglyceride form. Also make sure they are free of heavy metals and are not rancid, like many of the cheaper fish oil brands. The American Heart Association recommends omega 3 for patients with heart disease.
Choosing the Right Omega 3 Supplement
Cheap fish oil brands are also very low-dosed, containing very little EPA/DHA. You would have to take 30 tablets a day to get 4g of omega 3. Brands I recommend are Carlson’s, Nordic Naturals, Tb-Jp.com and Viva Naturals.
Trained by JP is pharma-grade, and per serving it contains 4,200mg of EPA/DHA total in triglyceride form. With all of our clients at BTX Body Transformation, we only recommend the highest quality supplements to support long-term cardiovascular health.
Conclusion: Omega 3 Cardiovascular Disease Prevention
The omega 3 cardiovascular disease evidence is clear: EPA and DHA dramatically reduce your risk of heart disease. Low omega 3 intake is as harmful to your health as smoking. You need to consume this from fatty fish or fish oil supplements, as flaxseed is in the inferior ALA form. EPA/DHA reduces your risk of CVD by reducing inflammation and triglycerides.
4g of EPA/DHA total is the most effective dose. Only choose high quality supplements such as Trained by JP, Carlson’s, Nordic Naturals and Viva Naturals. If you want to take your health further with a personalised fitness and nutrition plan, speak to our team at BTX Body Transformation today.
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