One of the shortcomings of modern nutrition lies in the consumption of an increasingly large portion of lipids (or fatty acids), combined with a sedentary lifestyle that leads to the development of obesity. Omega-3s are essential fatty acids, meaning the body cannot produce them. They must be provided daily from external sources. Although the body requires various forms of fatty acids (especially omega-3 and omega-6), it is omega-3s that play an important role in health. For over 30 years, numerous studies have demonstrated the preventive action of omega-3s in the onset of coronary heart disease in healthy individuals as well as in recurrence in those already affected.
Coronary heart diseases are caused mainly by atherosclerosis, a long-term process that blocks the coronary arteries. Throughout life, excess fats deposit on the walls of arteries and vessels, thus hindering blood flow to the cardiac muscle. Eventually, the coronary arteries become so narrow that blood flow to the heart is reduced or easily blocked by a buildup of fat or a blood clot. This situation can lead to chest pains and trigger a heart attack.
Atherosclerosis begins when the inner wall of an artery is damaged by high levels of cholesterol and triglycerides, another form of fat in the blood, and by inflammation. A diet rich in fats, particularly saturated fats, increases cholesterol and triglycerides. Coronary lesions can also be caused by high blood pressure (hypertension), smoking, or diabetes. To help prevent heart diseases, it is essential to maintain cholesterol and triglyceride levels below recommended levels, with total cholesterol and triglyceride levels respectively below 2 g/liter.
Omega-3: Real Health Benefits
To reduce cholesterol and triglyceride levels, it is often necessary to control weight, engage in regular physical activity (at least 3 times a week), and adopt a diet rich in vitamins, minerals, fiber, and omega-3 fatty acids. There are several types of omega-3s (ALA, EPA, DHA), each with its specialization. EPA and DHA are also called marine omega-3s because they are found in fatty fish such as mackerel, herring, sardines, albacore tuna, salmon, etc. They are also accessible through the intake of dietary supplements based on fish oils. Another source of EPA and DHA is alpha-linolenic acid (ALA), found in soybean, rapeseed, and flaxseed oils, nuts, and other nuts. Over time, the synthesis capacities of alpha-linolenic acid into EPA and DHA decrease. Therefore, it is important that the diet provides all three types of omega-3 fatty acids.
Omega-3: Targeted Action
Omega-3 fatty acids help reduce the risk of coronary heart diseases through various means:
- They decrease the risk of arrhythmia, which can lead to sudden cardiac death.
- They influence triglyceride levels (depending on the quantities of omega-3s consumed).
- They act against the development of atherosclerotic plaques that obstruct blood vessels.
- They can slightly lower blood pressure (depending on the quantity of omega-3s consumed).
- They help prevent inflammation of blood vessels and the formation of blood clots.
Balancing Omega-3 Intake
To meet their needs, healthy individuals without heart disease should consume omega-3s from marine sources (by eating fatty fish at least twice a week) and omega-3s from plant sources, rich in alpha-linolenic acid (flaxseed, rapeseed, soybean oils, nuts, etc.). It is recommended to supplement this intake by taking a dietary supplement that combines EPA and DHA (approximately 0.8 to 1 g per day). Individuals with coronary heart diseases should further increase their intake by adopting a Mediterranean-type diet and supplementing themselves with higher doses to achieve a daily total intake of 2 to 4 grams per day.