FISH OIL OMEGA 3 HEART BENEFITS LISTEN TO PODCAST RECOMMENDATIONS FOR OMEGA 3 FOR THE HEART

THE BENEFITS OF OMEGA 3 FISH SEAFOOD: LISTEN TO A PODCAST AND READ WHAT ARE RECOMMENDATIONS FOR OMEGA 3 FOR THE HEART

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From Inuit eating fish oil rich with Omega 3 to the American Heart Association recommendation on Omega 3 fish oil to the Institute of Medicine findings on seafood and fish oil and the heart,a litany of reports have implicated oily fish and omega 3 oils in health benefits for everything from the heart to the head. Omega 3 benefits, for the heart at least, seem to be accepted by mainstream medicine. For example, "fish and omega-3 fatty acids in fish are good for your heart. A Mayo Clinic specialist tells how the heart-health benefits of eating fish usually outweigh any risks".

Click to Also See WHAT FOOD IS GOOD FOR MY HEART INCLUDING HEART ASSOCIATION LIFESTYLE RECOMMENDATIONS

Omega-3 in Fish: How Eating Fish Helps Your Heart








The whole fish Omega 3 phenomenon started with the Eskimos,now called the Inuit peoples. Hugh Sinclair, a British nutrition-scientist confirmed earlier observations that Eskimos had a reduced cardiovascular mortality (fewer dying from heart problems). Initial post-war correspondence on the subject in The Lancet medical journal led to Sinclair joining forces in the 1970s with two Danish scientists, Bang and Dyerberg, who also studied the Inuit way of life. They showed extended bleeding times in the Inuit population but despite "the vast amount of whale meat and blubber they were eating", they had cholesterol levels similar to those in the UK and Denmark, but lower triglycerides and lower rates of coronary heart disease.






The Institute of Medicine of the National Academy of Sciences has said that eating certain fish is beneficial.In 2006 they reported that "The committee confirmed that eating fish and shellfish may reduce people's overall risk for developing heart disease. It is not certain whether this is because substituting the lean protein of seafood for fatty cuts of meat reduces consumers' intake of saturated fat and cholesterol or because of the protective effects of omega-3 fatty acids, which are found in relatively high amounts in many fish species. Americans generally consume too much saturated fat and cholesterol and too little of "good fats" such as the omega-3 fatty acids EPA and DHA in fish








Salient points of the report included:

Lean fish are good sources of protein, are low in saturated fat and cholesterol, and provide moderate amounts of omega-3 fatty acids. Predatory fish with long life spans such as swordfish, shark, and tilefish contain levels of methylmercury that are too high for pregnant and breast-feeding women.

Fatty fish such as salmon are good sources of protein and provide the highest amounts of omega-3 fatty acids. They also contain higher levels of saturated fat and cholesterol and can accumulate higher amounts of pollutants such as dioxin and PCB, depending upon the source. Their methylmercury burden is lower than that of many lean fish.

Shellfish and crustaceans are good sources of protein and low in saturated fat, although some contain moderate amounts of cholesterol. They present the greatest risk of microbial infection if eaten raw.

For all seafood categories, levels of contaminants such as dioxin and PCBs in commercially obtained fish generally do not pose health risks when consumed in amounts recommended by federal agencies. These contaminants tend to be geographically specific problems. State advisories are intended to alert the public about contaminated fish and shellfish from regional and local sources.

Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic acid



Click to listen to a podcast:

"A Salmon A Day Balancing the Benefits of Seafood"

1. Females who are or may become pregnant or who are breast-feeding (All recommendations for pregnant women must be approved by the obstetrician):

May benefit from consuming seafood, especially those with relatively higher concentrations of EPA and DHA.

A reasonable intake would be two 3-ounce (cooked) servings, but they can safely consume 12 ounces per week.

Can consume up to 6 ounces of white (albacore) tuna per week.

Should avoid large predatory fish such as shark, swordfish, tilefish, or king mackerel

2. Children up to 12 years of age:

May benefit from consuming seafood, especially those with relatively higher concentrations of EPA and DHA.

A reasonable intake would be two 3-ounce (cooked) or age-appropriate servings, but they can safely consume 12 ounces per week.

Can consume up to 6 ounces of white (albacore) tuna per week.

Should avoid large predatory fish such as shark, swordfish, tilefish, or king mackerel.

3.Healthy adolescent and adult males and females (who will not become pregnant):

May reduce their risk for future cardiovascular disease by consuming seafood regularly (as suggested by the Dietary Guidelines for Americans).

Who consume more than two servings a week should ensure that they select a variety of seafood to reduce the risk for exposure to contaminants from a single source.

4. Adult males and females who are at risk of coronary heart disease:

May reduce their risk for cardiovascular disease by consuming seafood regularly.

Although supporting evidence is limited, there may be additional benefits from including seafood selections with high levels of EPA and DHA.

Who consume more than two servings a week should ensure that they select a variety of seafood to reduce the risk for exposure to contaminants from a single source.

INSTITUTE OF MEDICINE
Food and Nutrition Board
COMMITTEE ON NUTRIENT RELATIONSHIPS IN SEAFOOD: SELECTIONS TO BALANCE BENEFITS AND RISKS

BRIEFING ON RECOMMENDATIONS TO EAT FISH BY THE IOM