Many consumers are confused about the health benefits from fish and flax. Yes, both are considered "omega 3s", however the truth stands that both sources of the omega-3 fatty acids have very different, but equally important effects on the body. Flax is the richest plant source of the omega-3, alpha-linolenic acid (ALA). ALA is the parent essential fatty acid for the omega-3 pathway, with our body's metabolism converting ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are 2 of the other important omega 3 fatty acids. However, due to certain lifestyle and environmental factors the conversion of ALA into EPA and DHA is somewhat altered, with conversion occurring between 7 and 10%.
Omega-3 fatty acids are well known for their heart health benefits, although many consumers believe that all the benefits come from the EPA and DHA found in fish oil and not from the ALA. This is because EPA produces beneficial prostaglandins, known as PGE 3 that are responsible for anti-inflammatory effects, and cause the blood vessels to dilate. Since the conversion of ALA to EPA is quite limited, many people feel that taking a source of ALA from flax is not needed. This is simply not the case! ALA has many important benefits for the heart without needing to be converted into EPA. ALA for the Heart
ALA in flax oil is effective at reducing blood cholesterol levels as well as the "bad" cholesterol, LDL. Ground flaxseed fed in muffins also reduces blood cholesterol levels and LDL-cholesterol while maintaining the amount of "good" cholesterol, HDL. These results have been noted in men who had normal and high blood cholesterol levels, respectively, as well in as in females. ALA from flax oil also lowers triglycerides, another blood fat fraction, which when elevated, increases coronary heart disease risk. Flax may also protect against strokes by reducing blood clotting and platelet aggregation. Omega 3 fatty acids including ALA have also been shown to be associated with a lower risk of stroke in middle-aged men at high risk for coronary heart disease.
Studies linking ALA intakes with a reduced risk of heart disease and/or death from heart attack have a strong history. Since the 90s, the "Mediterranean diet" has been touted as the ideal diet to help prevent heart disease. In the Lyon Diet Heart Study , 300 patients who had survived a first coronary heart attack were instructed to consume more fruit, vegetables, bread, chicken, and fish, less cheese, meat, ham and sausage. Whenever possible, these patients also consumed margarine made from vegetable oils with high levels of ALA instead of butter and cream.
This diet was characterized as a "Mediterranean diet". Over the course of close to four years, the Mediterranean diet reduced the risk of a second heart attack and the overall death rate by as much as 70%. Among dietary constituents, only ALA was significantly related to a reduction in heart attacks. The results of this long term and well-designed study indicate that simple dietary changes such a reduction in total intake of saturated fatty acids and an increase in intake of ALA can lead to a significant reduction in coronary heart disease mortality.
Animal studies confirm that the lowering of blood cholesterol, triglycerides and blood clotting following ALA consumption can lead to decreases in atherosclerotic lesions that contribute to heart disease. A 1998 study at the University of Saskatchewan showed that flaxseed reduced the development of atherosclerosis in the aortas of rabbits fed high cholesterol diets. Although we’ve focused upon the role of ALA in heart disease, research also shows that other conditions such as high blood pressure, cancer, skin diseases, and immune system disorders such as renal failure, rheumatoid arthritis, and multiple sclerosis may be prevented and treated by supplementing the diet with ALA and other omega-3 fatty acids.
Fish for the Heart
EPA and DHA from fish have clinically demonstrated numerous heart health benefits. A 20-year prospective study completed in the mid-80s of 852 men showed that mortality from heart disease was more than 50 percent lower among those who consumed a fish meal twice a week. The world famous GISSI study has shown a 20% reduction in cardiovascular mortality with 1 gram of fish among 12,000 men who had survived a previous myocardial infarction. An impressive number of clinical studies have demonstrated fish's heart health benefits.
ALA, EPA and DHA are all important for the heart, and one individual fatty acid should not be considered more important than the other. All 3 fatty acids offer significant health benefits, and should all be included as part of a healthy diet.
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