Omega-3 fatty acids and cardiovascular health

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Omega-3-Fettsäuren und kardiovaskuläre Gesundheit Einleitung Omega-3-Fettsäuren sind essentielle Nährstoffe, die für eine Vielzahl von Funktionen im menschlichen Körper von entscheidender Bedeutung sind. Insbesondere in Bezug auf die kardiovaskuläre Gesundheit spielen sie eine wichtige Rolle. In diesem Artikel werden wir uns genauer mit den Auswirkungen von Omega-3-Fettsäuren auf das Herz-Kreislauf-System befassen und wie sie helfen können, das Risiko von Herzerkrankungen zu reduzieren. Omega-3-Fettsäuren und Herzerkrankungen Was sind Omega-3-Fettsäuren? Omega-3-Fettsäuren sind eine bestimmte Art von mehrfach ungesättigten Fettsäuren, die in Lebensmitteln wie Fisch (insbesondere fettreichen Fischen wie Lachs, Thunfisch und Makrele), Leinsamen, Chiasamen und Walnüssen vorkommen. Es gibt drei Hauptarten von Omega-3-Fettsäuren: …
Omega-3 fatty acids and cardiovascular health Introduction Omega-3 fatty acids are essential nutrients that are of crucial importance for a variety of functions in the human body. They play an important role in particular in terms of cardiovascular health. In this article, we will deal with the effects of omega-3 fatty acids on the cardiovascular system and how you can help reduce the risk of heart disease. Omega-3 fatty acids and heart disease What are omega-3 fatty acids? Omega-3 fatty acids are a certain type of polyunsaturated fatty acids that occur in food such as fish (especially fat-rich fish such as salmon, tuna and mackerel), flax seeds, chia seeds and walnuts. There are three main types of omega-3 fatty acids: ... (Symbolbild/natur.wiki)

omega-3 fatty acids and cardiovascular health

introduction

Omega-3 fatty acids are essential nutrients that are of crucial importance for a variety of functions in the human body. They play an important role in particular in terms of cardiovascular health. In this article we will deal with the effects of omega-3 fatty acids on the cardiovascular system and how you can help to reduce the risk of heart disease.

omega-3 fatty acids and heart diseases

What are omega-3 fatty acids?

Omega-3 fatty acids are a certain type of polyunsaturated fatty acids that occur in food such as fish (especially fat-rich fish such as salmon, tuna and mackerel), flax seeds, chia seeds and walnuts. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenic acid (EPA) and Docosahexaenic acid (DHA).

How do omega-3 fatty acids affect the health of the cardiovascular system?

Omega-3 fatty acids can influence cardiovascular health in various ways. On the one hand, you can reduce inflammation in the body that can lead to diseases such as arteriosclerosis. On the other hand, omega-3 fatty acids can also reduce blood pressure and improve blood lipid levels. In addition, they have a positive effect on the heart rhythm and can reduce the risk of cardiac arrhythmias.

The role of omega-3 fatty acids in the prevention of heart disease

Various studies have shown that regular consumption of omega-3-rich foods or taking omega-3 fatty acid supplements can reduce the risk of heart disease. A meta-analysis of 13 studies showed that a higher absorption of omega-3 fatty acids was associated with a significantly reduced risk of heart attacks and sudden cardiac death. In addition, another study found that omega-3 fatty acids can reduce the risk of strokes.

omega-3 fatty acids and cholesterol

Cholesterol is an important risk factor for heart disease. Omega-3 fatty acids can help to improve the ratio of "good" to "bad" cholesterol in the body. You can increase the HDL cholesterol level and at the same time lower the LDL cholesterol. This contributes to reducing the formation of plaques in the arteries and reducing the risk of heart diseases.

How many omega-3 fatty acids should you consume?

The recommended daily admission of omega-3 fatty acids varies depending on age and gender. For adults, it is recommended to consume at least 250-500 mg EPA and DHA per day. This corresponds to about two portions of fat fish per week. Alternatively, omega-3 fatty acid preparations can also be taken. However, it is important to note that the consumption of very high doses of omega-3 fatty acids can also have negative effects, especially if you already take on blood-thinning medication. Therefore, the individual needs and advice of a doctor should always be taken into account.

FAQ

1. Which foods contain omega-3 fatty acids?

Omega-3 fatty acids occur in high-fat fish such as salmon, tuna and mackerel, but also in herbal foods such as flax seeds, chia seeds and walnuts.

2. Are omega-3 fatty acid supplements necessary?

A balanced diet with omega-3-rich foods can be enough to meet the need for omega-3 fatty acids. However, supplements can be recommended in some cases, especially if the consumption of fish is limited or in certain health conditions.

3. Can you consume too much omega-3 fatty acids?

Yes, the consumption of very high doses of omega-3 fatty acids can lead to undesirable side effects, especially if you take blood-thinning medication. It is important to adhere to the recommended doses and to consult a doctor.

4. Is the consumption of omega-3 fatty acids safe during pregnancy?

Yes, omega-3 fatty acids are safe during pregnancy and can even have advantages for the development of the brain and the baby's eyes. It is recommended to limit the consumption of fish varieties with a high mercury content during pregnancy and instead to use safe fish or omega-3 fatty acid preparations.

sources:

1. Mozaffarian D, Rimm Eb. Fish Intake, Contaminants, and Human Health: Evaluating the Risks and the Benefits. Jama. 2006; 296 (15): 1885-1899. DOI: 10.1001 /Jama.296.15.1885
2. Kris-etherton PM, Harris WS, Appel LJ; et al. Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease [Published Correction Appears in Circulation. 2003; 107 (10): E902]. Circulation. 2002; 106 (21): 2747-2757.
3. Harris WS, Mozaffarian D, Rimm E; et al. Omega-6 Fatty Acids and Risk for Cardiovascular Disease: A Science Advisory from the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention [Published Correction Appears in Circulation. 2009; 120 (12): E101]. Circulation. 2009; 119 (6): 902-907. DOI: 10.1161/Circulationaha.108.191627