Ingestion of omega-3s is associated with lower rates of heart attack and cardiac-related death.¹

An observational study found that those with the highest blood levels of omega-3s live almost five years longer than those with the lowest blood levels.²

The average dietary intake of EPA and DHA for typical Americans is too low.^3-5

Eating cold-water fish and/or supplementing with fish oil is a smart, heart-healthy move.

How Fish Oil Prevents Heart Disease

Omega-3 fatty acids are healthy fats that serve multiple roles.

They are particularly concentrated in brain and heart muscle.^6,7

Omega-3 fatty acids are essential for balancing inflammatory responses.⁸

Getting enough omega-3s helps counter several major contributors to heart and blood vessel disease, including:

1. Elevated triglycerides. High levels of these fats in the blood correlate with an increased risk of heart disease. Taking omega-3s reduces triglyceride levels.^9-11 The American Heart Association has issued a science advisory that EPA and DHA doses of 2,000–4,000 mg per day are recommended for lowering triglycerides.¹²
2. High blood pressure. Increasing intake of omega-3 fatty acids can modestly reduce blood pressure, a major risk factor for heart disease.^13,14
3. Insulin resistance. When cells do not respond to the hormone insulin appropriately, the body cannot optimally manage blood sugar. Fish oil intake is associated with improved insulin sensitivity in people with some existing degree of metabolic disease.^11,15
4. Blood clotting. Heart attacks and strokes are frequently caused by abnormal clotting (thrombosis) within blood vessels.¹⁶ Higher intake of omega-3s can reduce the formation of blood clots.^17-19
5. Chronic inflammation. Persistent inflammation is a major driver of atherosclerosis, the buildup of plaque in arteries. Omega-3s reduce the production of pro-inflammatory compounds and serve as precursors to anti-inflammatory compounds.^6-8,20,21

The above actions may help slow or halt the development and progression of cardiovascular disease.

Observational Studies

The omega-3 index is a blood test that measures the percentage of omega-3s in the blood. The higher the number, the more omega-3s in the body.

An index of 8% or higher is considered ideal.²²

In an observational study that evaluated close to 30,000 individuals, having an omega-3 index of 8% or greater predicted about a 30% lower risk of death due to coronary artery disease than an omega-3 index below 4%.²²

The Framingham Heart Study is one of the largest and longest-running observational studies in existence.^2,23 It has consistently found that a higher omega-3 index is associated with significantly lower risk of total mortality and cardiovascular-related events such as stroke and heart attack.

The Framingham study even found that the omega-3 index is as good at predicting risk of death as factors like smoking, high blood pressure, diabetes, and age.² Those with a higher index live almost five years longer on average than those with a low index.

In one of the papers from the Framingham study, people with the highest omega-3 index levels compared to those with the lowest, had a 34% lower risk of all cause mortality and their risk of developing cardiovascular diseases was 39% lower.²³

Results from Clinical Studies

Data from many clinical trials show that increased intake of fish oil correlates with reduced risk for heart disease and cardiac-related mortality.¹

The Food and Drug Administration (FDA) published a Qualified Health Claim stating that increased consumption of EPA and DHA may reduce risk for high blood pressure and coronary heart disease.²⁴

Oral intake of omega-3 has been linked with:²⁵

• Prevention of the development of heart disease, and
• Improved outcomes for those who already suffer from heart disease.

One recent, large meta-analysis²⁶ found that taking fish oil was associated with reduced development of coronary heart disease compared to those who did not receive fish oil.

Another meta-analysis found that fish oil is associated with a reduced risk of developing coronary heart disease and all cardiovascular disease, and cardiovascular mortality.¹

These newer studies add to decades of evidence showing that fish oil helps protect the heart.

Boosting the Benefits of Fish Oil

Olive extract and sesame lignans add to the health benefits of fish oil.

Olive Extract

Research shows that people who consume the most olive oil have a lower risk of dying from cardiovascular events.^27-29

Olive oil contains unique polyphenols including oleuropein, tyrosol, and hydroxytyrosol.^30-32 High-phenolic extra virgin olive oil is the best food source of these compounds.

In a study in people over age 65, those who ingested the highest amount of hydroxytyrosol from virgin olive oil and wine lived 9.2 years longer on average.³³

Extracts of the olive leaf, concentrated and standardized to provide maximum polyphenol content, have been shown to protect cultured heart-muscle cells from destruction caused by oxidative damage.³⁴

Sesame Seeds

Sesame seeds contain high concentrations of polyphenols called lignans. They have demonstrated activity related to lowering blood lipid levels, fighting inflammation and cancer, neutralizing free radicals, and enhancing vitamin E bioavailability.^35,36

Metabolism of sesame lignans by intestinal microflora creates the compounds enterolactone and enterodiol, both of which may have protective effects against hormone-related diseases such as breast cancer.^37,38

Sesame lignans may help enhance the effects of omega-3s in the body.

Summary

Modern Western diets are usually lacking in omega-3 fatty acids like DHA and EPA.

Lower blood levels of omega-3s have been correlated with increased risk for coronary artery occlusion and cardiovascular events like stroke and heart attacks.

Life Extension suggests most readers supplement with about 2,000 mg of EPA + DHA each day from highly purified fish oil.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

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