Heart health: Oily Fish Benefits for Both Sexes

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Nutritionally minded doctors have been recommending the omega-3 fatty acids in fish oils for a long time. In recent years, its become a mantra of sorts; even mainstream authorities have gotten into the act, advising people to increase fish intake and even recommending fish oil supplementation. So its not something you see a lot of coverage on any more. Yet, two recently published studies prove the benefits are broader and longer-term than we thought previously.

In the past, most studies done on fish oil focused mostly on men, and examined its long-term protective effects. Now, scientists reveal new information showing fish oil is good for both sexes, can help protect you even if youve already had a heart attack, and suggests that supplements can start having an effect in as little as four months.

Fish oil cuts risk of heart attack death in HALF - in just months
The first of the two studies, published in the Journal of the American Medical Association, examined the effects of omega-3 fatty acids on womens heart health.

As I said above, nearly all of the previous omega-3 research has been done on men, and recent findings show that womens and mens hearts are not the same (Ill refrain from all the obvious jokes). But by analysing data from the more than 120,000 women in the Nurses Health Study cohort, researchers demonstrated that the fish oil benefit is applicable to both sexes.

The second study, published in the journal Circulation, tested the effects of fish oil and vitamin E on people who had suffered a heart attack in the last three months. The 11,323 men and women were randomly divided into four groups: one group received one gram of fish oil each day, one received 300 mg of vitamin E each day, the third group took both fish oil and vitamin E, and the fourth took a placebo.

This cohort was particularly vulnerable to sudden cardiac death because of their recent heart attacks. But after just four months, the fish oil group already demonstrated a significant reduction in risk. In fact, participants who took fish oil had about half the incidence of sudden death compared to participants in the other groups.

Low dose supplement may even help correct irregular heart beat
Scientists attribute fish oils heart-healthy effects to several different mechanisms. Studies have suggested that omega-3 fatty acids can lower triglyceride levels, reduce platelet aggregation or clumping, and improve functioning of the cells that line the heart and blood vessels.

But the Circulation report provides evidence to support yet another mechanism - regulation of the heart beat. Technically, its called an anti-arrhythmic effect, meaning that it reduces the occurrence of irregular heartbeats. Scientists think fish oil may help regulate the heart beat by reducing the production of thromboxane A2, a substance that promotes clotting and blood vessel constriction, and by various effects on many of the bodys enzymes and receptors.

You can increase your consumption of omega-3 fatty acids by increasing your fish intake; dark meat fish like mackerel, salmon, sardines, bluefish, and swordfish are the most concentrated sources, with an average of 1.51 grams of omega-3s per serving. Most other fish, including canned tuna, provide about .45 grams per serving, while shrimp, lobster and scallops contain about .32 grams per serving.

But the Circulation study also shows that you can use fish oil supplements to get benefits as well - and it doesnt take mega-doses to do it. The one gram per day used in the study is a relatively low dose, and it showed an effect in a highly vulnerable population - in just a few months. You can find omega-3 supplements in just about any health food store or vitamin supplier.

Fish oil may not be the latest fashion, but the message from these studies is clear: Theres even more evidence that the omega-3 fatty acids found in fish oil can help keep your heart healthy and strong - whether youre male or female, looking to prevent the first signs of heart disease or treating an existing condition.

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