At this stage in life, protecting against possible health complications is a positive action to take. Small changes to diet and lifestyle may help to prevent the onset of diseases such as cardiovascular disease, diabetes, cancer and some degenerative illnesses. Long-chain omega 3s such as EPA and DHA are indicated in reducing the risk of the following conditions.
Cardiovascular diseases
There is an abundance of research to support eating oil-rich fish to protect against cardiovascular diseases, such as strokes and heart attacks. Below is a summary of the possible heart health benefits of the regular consumption of the long-chain omega 3s, EPA and DHA, which are found in oil-rich fish:
| • | Lowering of blood pressure |
| • | Protecting against sudden cardiac death |
| • | Lowering of blood fat levels |
| • | Preventing fatal blood clots |
| • | Maintaining blood vessel dilation |
| • | Anti-inflammatory effects such as increasing the plaque stability on artery walls so that they are less likely to rupture |
| • | Improving the vascular endothelial function |
| • | Reducing the risk of hardened arteries |
| • | Improved insulin sensitivity |
Depression, dementia and schizophrenia
The consumption of omega 3 essential fatty acids has been linked with a reduced risk of impaired cognitive function in middle-aged adults, whereas an increased intake of cholesterol and saturated fats is associated with an increased risk of impaired cognitive function*.
Inflammatory conditions
There is much evidence showing that omega 3 essential fatty acids play an important role in the modulation of inflammatory processes. Inflammatory diseases of joints, kidney, gut and skin include conditions such as rheumatoid arthritis, psoriasis and inflammatory bowel disorders.
Rheumatoid arthritis is proving to have a clear relationship with omega 3 fatty acids, with studies that supplement patients with these essential fatty acids having positive results. People with rheumatoid arthritis are also encouraged to have a healthy balanced diet, inclusive of lots of fresh fruits and vegetables to ensure a good supply of antioxidants**. Having a diet rich in omega 3 essential fatty acids also reduces the need to rely on conventional anti-inflammatory medicines such as aspirin.
References
* Kalmijn S, van Boxtel MP, Ocke M et al. Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. 2004. Neurology. Jan 27;62(2):275-80.
** Rennie KL, Hughes J, Lang R, Jebb SA. Nutritional management of rheumatoid arthritis: a review of the evidence. Journal of Human Nutrition and Dietetics. 2003 Apr;16(2):97-109.