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Category:
Published: February 2008
Mindy asks:
I have a family history of heart disease. Should I take fish oil supplements?
Dr. Lemanski responds:
Mindy, this is a timely and important question. Those with a family history of heart disease may be at higher cardiovascular risk. However, before I address fish oil supplements please allow me first to describe the benefits of fish. Fish, especially fatty fish, are great for heart health. The consumption of fish has been shown to decrease the risk of fatal heart attacks, sudden cardiac death, and stroke. Fish are low in saturated fat, so consuming fish in place of foods high in saturated fat may lower LDL or the bad cholesterol. Additionally, however, fish contain omega-3 polyunsaturated fat. Omega-3 fats in fish oil have been shown to reduce blood pressure modestly, decrease the tendency for blood to form clots, and decrease arrhythmias of the heart. Arrhythmias may include an abnormal rapid beating of the heart at the time of heart attacks which precludes effective pumping of blood and leads to sudden death.
The American Heart Association (AHA) recommends that individuals with heart disease consume fish daily and those wishing to prevent heart disease should consume fish twice a week. AHA recommends portions of fatty fish containing about 1000 mg of EPA (eicosapentaenoic acid) and/or DHA (docosahexaenoic acid).
If you dont like the taste of fish or would prefer not to consume it with the suggested frequency, fish oil supplements may be considered after a discussion with your personal physician. Fish oil supplements should come from the body flesh of the fish and not from organs such as the liver. I recommend omega-3 fish oil supplements, which have been tested for purity by independent labs, although a 2003 analysis of all commercially available fish oil by Consumer Reports found no contamination with heavy metals at that time. Usually 2 capsules will supply the amount of EPA and/or DHA which AHA recommends.
Robert asks:
I have high cholesterol. Will the consumption of foods containing plant sterols help lower my cholesterol?
Dr. Lemanski responds:
Robert your question is an important one. Many individuals have high cholesterol and are looking for a natural way to decrease it. While the avoidance of saturated fat in the diet is my first recommendation to lower LDL (bad cholesterol) the use of functional foods is another way to accomplish this. Functional foods provide heath benefits beyond simple nutrition.
The most effective functional foods for lowering cholesterol include viscous soluble fiber, such as oat bran(beta glucan) and psyllium seed husk (Metamucil) as well as foods which contain plant sterols and stanols. Daily consumption of either one cup of oatmeal containing 3-4 grams of oat bran or 7 grams of psyllium may reduce LDL by 4-5%. Natural plant products called sterols and stanols may reduce cholesterol by interfering with cholesterol absorption in the intestine. Stanols and sterols are contained in margarines such as Take Control and Benecol and consumption of 2-3 tablespoons of such margarines may reduce LDL by 7-14%.
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