March 19, 2008 – Marine-sourced Omega-3s Have Real Protective Effect Against Cardiovascular Disease, Analysis Finds1 studies that appeared in a prestigious Mayo Clinic publication.
The most compelling evidence comes from three clinical trials involving 32,000 subjects who were taking a placebo or omega-3 capsules. The supplements contained eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids extracted from fish, shellfish or seaweed.
According to the results, omega-3s would have reduced by 19% to 45% the cases of myocardial infarction and stroke in the treated patients, compared to the control groups.
“These data indicate that we should increase the intake of essential fatty acids of the omega-3 type, whether they come from the diet or from food supplements, especially in patients who have already suffered from coronary heart disease”, argues the one of the study’s authors, cardiologist James H. O’Keefe.
The authors of the present study insist that dietary supplements sold in capsule form containing both EPA and DHA have the same cardiovascular benefits as fatty fish as a source of omega-3.
Healthy people should consume at least 500 mg per day of a mixture of EPA and DHA, while those at high risk should consume about 1 g, the researchers say. Patients with abnormally high blood levels of triglycerides could benefit from intakes as large as 3 g to 4 g per day of omega-3, they also stress.
Some fish suggestions To obtain approximately 500 mg of EPA and DHA, we can consume: 20 g of Atlantic mackerel, 25 g of Atlantic salmon (farmed), 30 g of Atlantic or Pacific herring, 35 g of Pacific mackerel, 30 g of canned pink salmon, 40 g of sockeye salmon, 50 g of sardines, 50 g of rainbow trout (farmed), 65 g of canned albacore tuna or 100 g of shrimp. To fully benefit from the action of omega-3s, avoid overcooking the fish and dressing them with lemon and aromatic herbs to prevent the oxidation of fatty acids. |
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Pierre Lefrançois – PasseportSanté.net
According to Mayo Clinic.
1. Lee JH, O’Keefe JH, et al. Omega3 Fatty acids for cardioprotection. Mayo Clin Proc. 2008 Mar; 83 (3): 324-32.