There have been a lot of studies done recently into a substance called C-reactive protein or CRP which doctors believe is a good predictor of heart disease. Originally discovered in the 1930s, it measures chronic inflammation and the health of your arteries, so the higher your CRP measurements the higher your risk of heart disease. The good news is you can reduce your CRP levels, and one of the best ways to do this is by consuming fish oils. A recent study shows Omega-3 consumption helps reduce CRP levels by more than 25%.
This further confirms what scientists first suspected when their interest in Omega-3 was first aroused during the 1970s. That’s when Danish doctors began noticing that the Inuit people of Greenland despite their high fat consumption, suffered lower incidence of heart disease, and set out to determine why that was. They found that the Inuit people’s diets were EPA and DHA laden because of their high consumption of fatty fish and whales. These ‘meats” contain Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) the two forms of Omega -3 fatty acids most readily utilized by the body.
A lot of studies have been done to better understand the benefits of Omega-3 fatty acids since then, and those studies show that apart from promoting good heart health, Omega -3 fatty acids are good brain food. The studies show that it staves off age related memory dissipation, schizophrenia and depression. They also play an important growth and development function, so pregnant women may want to consume more Omega-3 fatty acids. It will help prevent premature deliveries and abnormal or low birth weights. It may also help prevent children from developing asthma and the mother from developing breast cancer.
Good sources of Omega-3 fatty acids include, flaxseed, walnuts, sardines, herring, tuna, salmon and mackerel, which you should consume up to three times a week, as part of a low fat diet. As much as possible try to consume fresh fish products, although canned salmon has been shown to do a better job of reducing CRP levels, than wild salmon, and that is believed to be due to its being packed in Omega-3 vegetable oils. All of these (flaxseed, walnuts, sardines, herring, tuna, salmon and mackerel), help to lower fat levels along with your blood pressure and the risk of blood clots. Omega-3 fatty acids also increase High Density Lipoprotein or HDL (the good cholesterol) levels and help diminish arterial plaque build up. As you grow older you may find consumption of Omega-3 fatty acids help prevent Rheumatoid Arthritis.
In one study participants took 1.6 grams of Omega-3 daily, and registered a 29% decrease in their CRP levels. Incidentally, you should have your CRP measured as frequently as you have your cholesterol checked, or at least every five years, especially while in your 20s and 30s, in order to avoid heart disease and stroke in our latter years. I try my best to eat well and to exercise everyday but it’s those regular doctor visits and tests which tell me if what I’m doing is working and what adjustments if any, I need to make in my routine or lifestyle in order to enjoy optimal health.
Scientists say your overall health and heart health are further improved if you consume Omega-3 fatty acids in combination with Omega-6 fatty acids which are found in vegetable oils, nuts and seeds. Fish oil capsules may be used to supplement your diet, but as much as possible try to get your Omega-3 fatty acids from natural sources and before you begin taking Omega-3 or -6 fatty acids please consult your doctor.
ABOUT THE AUTHOR; Kendal Burton is a Certified Personal Trainer & Sports Nutrition Specialist. For more health and fitness tips “friend” us on Facebook, or join our free fitness community. If you have any questions, or a topic you’d like us to address email us at mail@edgepersonalfitness.com
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