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Omega-3s May Help Lower Breast Cancer Risk in Women with Obesity

AHA Publisher — Mon, 29 Aug 2022 07:00:47 +0000

Jillian Levy, CHHC via Dr. Axe – Considered to be among the healthiest fats to consume, omega-3s benefits include those related to heart health, mental illnesses, brain decline, inflammation, autoimmune diseases and even cancer. A new study found a link between consumption of omega-3s and breast cancer (BC), specifically that when premenopausal women and obese women consumed more of these healthy fats, they had a lower risk of developing BC. As explained below, omega-3s seem to fight cancer development due to their ability to reduce inflammation and effects of too much estrogen. Study Findings: Omega-3 and Breast Cancer in Obese Women A 2022 study published in the journal Menopause found that when pre- and postmenopausal women consumed more omega-3s from their diets, they benefited from enhanced protection against developing breast cancer. Omega-3 fatty acids are types of polyunsaturated fats, also called PUFAS, which are known to help fight inflammation and support normal immune function. There are several types, including a-linolenic acid (ALA), eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid, with DHA and EPA (the types found in oily fish) the most sought after. This particular study wanted to determine if any association exists between breast cancer risk in adult women and intake of PUFAs, especially omega-3 PUFAs. The study included more than 3,100 participants who completed food frequency questionnaires and health-related surveys. Results showed that higher intake of omega-3s, especially from marine/seafood sources, was associated with lower risk of breast cancer among both pre- and postmenopausal women. Here are more details about the study’s main findings: Associations between BC risk and dietary PUFA intake was most evident among premenopausal women and women who were at increased risk of BC or who already had breast cancer. A decreased risk of breast cancer was significantly associated with increased omega-3 intake in obese/overweight women but not in women of normal weight. What It Means (How to Get More Omega-3 in Diet) Many adults, especially those who eat a modern, processed diet, don’t consume enough omega-3 fats. To make matters worse, it’s very common to consume too many omega-6s, which are found in vegetable oils and many packaged foods. This study, among others conducted in the past, demonstrate the importance of consuming healthy fats, including omega-3 fatty acids, on a regular basis. Higher intake of omega-3s has been shown in many studies to help protect against conditions including: High cholesterol High blood pressure (hypertension) Type 2 diabetes Arthritis Macular degeneration Neurodegenerative diseases such as Alzheimer’s disease and other types of dementia Osteoporosis And others How can you add more omega-3s to your diet? The human body cannot make its own omega-3 fats — therefore there’s a need to consume them from food sources. The best sources include oily fish, nuts and seeds. Supplements are another way to increase your intake. Here’s a list of the best omega-3 foods and sources: Fish, including wild-caught salmon, sardines, mackerel, anchovies, white fish and tuna Nuts and seeds, such as flaxseeds, chia seeds, hemp seeds and walnuts. Note that plant-based foods are high in the type of omega-3 fatty acid called ALA, so you’ll need to eat more of them to get the same effect as their animal-based counterparts. Egg yolks Natto You may also benefit from taking a high-quality omega-3 supplement, such as fish oil or a capsule. Aim to get between 250 and 500 milligrams of EPA and DHA combined each day. Does omega-3 increase estrogen levels, or does omega-3 block estrogen? Studies have found somewhat mixed and conflicting results when testing the effects of omega-3s on estrogen levels. Overall, these healthy fats seem to benefit estrogen levels in adult women. For example, one study found that supplementation with omega-3s plus vitamin D3 decreased estrogen in premenopausal women, which may help defend against hormone-related cancers. Another study found potential anticancer roles of omega-3s through effects on estrogen signaling. Omega-3 seem to convert pro-proliferative estrogen in a way that blocks breast cancer cells from growing. Research suggests that EPA and DHA may be effective in helping to fight BC due to several other mechanisms, including reducing proinflammatory lipid (fat) derivatives, inhibiting inflammation and cytokine production, and decreasing growth factor receptor signaling. Are omega-3 good for cancer patients? Can cancer patients take omega-3 fish oil? In most cases, yes. Some research shows that fish oil can help improve treatment outcomesamong people battling some types of cancer. However, some patients undergoing chemotherapy may be advised to avoid fish oil. As one study explains, “Accumulating evidence states that n-3 PUFAs may exert an antitumor action by altering lipid composition of the plasma membrane.” In other words, these fats seem to defend cells against becoming damaged and cancerous, and they may also stop them from spreading. That being said, if you’re being treated for cancer you should always discuss any supplements you’re taking with your doctor. Other Ways to Help Combat Breast Cancer and Obesity Aside from eating a healthy diet and avoiding processed foods, other ways you can lower your risk for breast cancer and obesity include: Getting enough exercise on a regular basis. Not consuming too much alcohol or smoking cigarettes. Limiting exposure to chemicals and carcinogens, such as heavy metals and environmental pollutants. Well-known carcinogens include asbestos, nickel, cadmium, radon, vinyl chloride, benzidine and benzene. Managing stress, since chronic stress takes a toll on the immune system and also causes increases production of “stress hormones,” which are linked to weight gain. Avoiding sleep deprivation. Conclusion A new study found a link between consumption of omega-3s and breast cancer, specifically that when obese women and premenopausal women consumed more of these healthy fats they had a lower risk for BC. High intake of n-3 PUFAs seems to be associated with a lower risk of BC because these fats help fight inflammation and cytokine production, and they can normalize effects of estrogen. Consuming more omega-3 fatty acids is also helpful for defending against many other conditions, like heart disease, arthritis and diabetes. The best sources include oily fish, nuts, seeds and fish oil supplements. To read the original article click here.

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Discover the Important “Across-the-Board” Health Benefits of Alpha-Lipoic Acid

AHA Publisher — Mon, 11 Apr 2022 07:00:48 +0000

Lori Alton via NaturalHealth365 – When it comes to the health status of millions of Americans, there is definitely room for improvement. And, that’s putting it mildly. According to the Centers for Disease Control, a stunning two out of three adults in the United States are currently either overweight or obese. In addition, the American Heart Association reports that over 34 percent of American adults live with metabolic syndrome – a cluster of undesirable conditions that includes high blood pressure, unhealthy cholesterol levels, high blood sugar, and excessive abdominal fat. Unfortunately, this common syndrome greatly increases the chance of developing potentially life-threatening conditions such as stroke, heart attack, and type 2 diabetes. Some researchers believe that alpha-lipoic acid (ALA) can support metabolic health, thereby helping to protect against metabolic syndrome and the chronic diseases that may accompany it. In a recent scientific review published in Biomolecules, the authors credit ALA with “promising effects” and “clinically valuable properties.” Let’s see what’s causing scientists to be so enthusiastic about this natural compound – and explore how it contributes to overall health. Alpha-Lipoic Acid Is a “Team Player” That Facilitates the Actions of Other Antioxidants Alpha-lipoic acid is found in the mitochondria (the tiny “power stations” of the cells), where it is needed for a variety of enzymatic reactions – including those involved in cellular energy generation and blood sugar metabolism. ALA, which happens to be both fat- and water-soluble, is a potent antioxidant that neutralizes harmful reactive oxygen species both inside and outside the cells. (In fact, it is sometimes referred to as the “universal antioxidant.”) Not only that, but ALA boosts the power of other important antioxidants in the body, such as coenzyme Q10, vitamin C, vitamin E, and vitamin A. In addition, ALA contributes to the production of glutathione – the body’s premier detoxifier of potential carcinogens and toxins by increasing the uptake of the amino acid cysteine, a glutathione building block. ALA is also believed to chelate dangerous heavy metals and help flush them from the body. Early studies suggest that it may help protect the liver from cadmium exposure and protect the nervous system from mercury poisoning. (By the way, the first clinical use of ALA was in 1959, when it was used to treat poisoning from the “death cap” Amanita phalloides mushroom.) Alpha-Lipoic Acid Improves Glycemic Control and May Alleviate Complications of Type 2 Diabetes ALA is believed to help maintain healthy blood sugar by supporting insulin sensitivity and reducing fats in the blood. (Healthy blood sugar levels reduce the risk of diabetes, which currently affects over 37 million Americans and increases the risk of heart disease, high blood pressure, neuropathic pain, and even stroke.) While more research is needed, some small clinical studies have suggested that ALA can support healthy blood glucose levels and improve insulin resistance. Alpha-lipoic acid may also help ease nerve damage in the extremities, which causes burning, numbness, and tingling – a common complication of chronic high blood sugar levels. In one recent 40-day trial of diabetic patients with neuropathy, published in the Journal of International Medical Research, supplementation with 600 mg of ALA a day reduced major neuropathic symptoms, improved quality of life, and lowered fats in the blood. ALA has also been shown to improve the health of the endothelium – the delicate lining of blood vessels – in metabolic syndrome patients. Neuroprotective Alpha-Lipoic Acid May Support Cognitive Health While more human studies are needed, animal studies have shown that ALA causes marked improvements in learning and memory retention – and even mitigates brain damage after a stroke. Researchers speculate that it might accomplish this feat by regenerating glutathione, which is often depleted after a cerebrovascular event such as a stroke. Furthermore, the authors of the new review note that ALA helps to protect neurons against damage from amyloid-beta plaques (harmful deposits in the brain implicated in Alzheimer’s disease). ALA also promotes the production of acetylcholine, a neurotransmitter important for learning and memory. By reducing levels of pro-inflammatory chemicals such as interleukin-6, ALA is thought to decrease the inflammation that plays a role in Alzheimer’s disease. Clearly, these early studies highlight the potential of antioxidant, anti-inflammatory ALA to protect and enhance brain health. Increase ALA Intake Through Diet and Supplementation Good dietary sources of alpha-lipoic acid include grass-fed beef, organ meats, dark leafy greens, cruciferous vegetables, tomatoes, potatoes, and peas. However, supplementation might be necessary to maintain optimal levels. Natural health experts recommend using the R-dihydrolipoic acid formulation, which is thought to be the most bioavailable. (Pro tip: for maximum benefit, some natural healers recommend taking ALA with a B complex vitamin). Integrative healthcare providers may recommend 200 mg to 400 mg of ALA a day, taken on an empty stomach half an hour before a meal. Of course, consult your own qualified practitioner before supplementing. Incidentally, ALA may also protect against cataracts, support strong bones, and reduce head and neck tension intensity and frequency. No doubt, with its activity against “bad guys” such as environmental toxins, free radicals, and reactive oxygen species, alpha-lipoic acid has earned its reputation as a versatile tool for supporting overall health and well-being. Sources for this article include: LifeExtension.com NIH.gov OregonState.edu Heart.org CDC.gov To read the original article click here.

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Walnut Oil Benefits for the Heart, Skin, Gut & More

AHA Publisher — Wed, 16 Mar 2022 07:00:02 +0000

Jillian Levy, CHHC via Dr. Axe – Walnuts, which are full of omega-6 and healthy omega-3 polyunsaturated fats (PUFAs), are not just a nutritious nut to snack on— they’re also used to make a healthy cooking oil. Although walnut oil tends to be a bit pricier than other nut/seed oils, it’s a good addition to your diet in small amounts, especially as a “finishing oil” that’s drizzled over dishes like veggies, rices and pastas. What is walnut oil good for? Due to its supply of PUFAs, walnut oil benefits include supporting cardiovascular, skin and metabolic health. Nutrition Walnuts are edible seeds of the tree species Juglans regia. The walnut tree is native to Europe and Asia and today is widely cultivated for the sweet nuts that it produces. Walnuts are full of heart-healthy fatty acids as well as other nutrients, such as copper, folate and vitamin E. The fats within walnuts can be extracted to make walnut oil, which is mostly used like a condiment and as a finishing oil, drizzled on foods served at room temperature or those that are slightly warmed. Walnut oil is light brown in color and has a naturally slightly sweet and nutty taste, so it pairs well with foods like cheese, herbs and mushrooms. Nutrition Content: Walnuts are rich in polyunsaturated fatty acids, including omega-3s, which are known to have inflammation-fighting effects. You’ll find high amounts of the omega-3 called alpha-linolenic acid (ALA) within walnut oil, as well as the omega-6 called linoleic acid. Although ALA isn’t as potent as other omega-3s (DHA and EPA, the types found in oily fish), it’s still known to have anti-inflammatory properties. In addition to containing healthy fats, walnut oil supplies you with antioxidants, including ellagitannins and other polyphenols. (Note that black walnuts are even higher in antioxidants than “common walnuts,” however it’s rare to find walnut oil made from this species of walnuts.) One tablespoon of walnut oil contains about: 120 calories 13 grams total fat (9 grams polyunsaturated, 3 grams monounsaturated, and 1 gram saturated fat) 0 grams protein, carbs or sugar 24 milligrams phytosterols 2 micgrograms vitamin K (2% DV) Is walnut oil better than olive oil? Walnut oil has a low smoke point, even lower than olive oil. This means that its chemical composition is altered if it’s heated too much, which results in a rancid oil that loses many of its nutrition benefits. Both olive oil and walnut oil are healthy sources of unsaturated fats, however they have different tastes. Thus, they both are good for their own reasons. Olive oil is also less expensive and more versatile, which is why it’s more popular. Extra virgin and virgin olive oils shouldn’t be heated to very high temps either, but virgin olive oil can be cooked with more so than walnut oil. Use olive oil when sautéing veggies, pan-frying briefly or making salad dressings. Use walnut oil instead as a garnish/condiment, such as by adding some to dressings and marinades or cooked dishes. Walnut Oil Benefits 1. Supports Cardiovascular Health PUFAs found in walnut oil have been shown to help to keep the heart and blood vessels healthy by protecting against chronic inflammation and issues like high blood pressure, high triglycerides and high blood cholesterol. According to one study, the cardioprotective effects of this oil may be due to their polyphenols, tocopherol, ALA, linoleic acid and l-arginine content. Consuming walnut oil in place of less healthy oils and fats, such as margarine or refined vegetable oils, may be one way to lower your risk for conditions related to chronic inflammation, including heart disease. 2. Provides Polyphenol Antioxidants Walnuts are rich in polyphenols called ellagitannins, which help fight oxidative stress and free radical damage. Studies have also demonstrated that walnut oil may have anticancer effects, especially against prostate, breast and colorectal cancers. This is due to compounds called urolithins, which are derived from ellagitannins, that can protect cells against damage. Additionally, walnut oil has been found to support cognitive health with its supply of antioxidants and anti-inflammatory compounds. 3. Supports Healthy Skin Walnut oil benefits skin health by supplying fatty acids that help moisturize and protect the outer layers of the skin. By adding this oil to your diet you can help provide your skin with valuable nutrients that fight inflammatory skin disorders, cellular damage and dryness, while assisting in wound healing. 4. Promotes Metabolic Health Nut and seed-derived oils are thought to offer protection against metabolic syndrome and risk for type 2 diabetes thanks to their ability to counteract oxidative stress and inflammation. Some research suggests that walnut oil can help lower blood glucose (sugar) levels and hemoglobin A1c levels in people with type 2 diabetes. Taking 15 grams (one tablespoon) of walnut oil daily for three months helped significantly lower fasting blood sugar and hemoglobin A1c levels among diabetics in one 2016 study (although it didn’t change the participants’ blood pressure or body weight). How to Use And Buy When buying walnut oil, your best bet is to spend a bit more money on quality oil that is made from entirely dried and cold-pressed or expeller-pressed walnuts. This type is superior to oil infusions made with a combination of walnut oil and cheaper vegetable oils. Look for 100% pure walnut oil sourced from France (such as Burgundy or Perigord) or California, ideally that’s cold-pressed if you’re willing to spend a bit more. Expeller-pressed oil is a good alternative if cold-pressed isn’t available. You’ll find this oil in gourmet shops and speciality stores or in large supermarkets where other nut-based oils are found. A bottle will stay fresh for about six to 12 months once opened. Keep it somewhere cool and dark to extend its shelf life. How do you use walnut oil? Because of its low smoke point, don’t use walnut oil as a cooking oil since it can overheat and turn rancid easily. Instead, think of it as a garnish that can be added to cooled or already cooked foods. Walnut oil has a unique, slightly sweet, nutty taste that is similar to walnuts (no surprise there). It pairs well with: pasta noodles aged cheeses vegetables like squash and dark leafy greens mushrooms herbs vinegars fish fresh breads Here’s more about some common walnut oil uses: Add a bit to salad dressing to give salads a nutty taste. Try a drizzle on pasta dishes or pizza. Spoon some over wild rice or other grain dishes. Add a bit to roasted fish or other lean proteins. What can you substitute for walnut oil? If a recipe calls for walnut oil but you don’t have any on hand, try other similar nut oils as a substitute, such as almond oil, hazelnut oil or extra virgin olive oils. Can you apply walnut oil on your face? Yes, walnut oil can be applied to skin to help with hydration and fighting free radical damage that can cause signs of aging. Some people apply walnut oil to their faces to help reduce the appearance of fine lines and wrinkles, however the drawback is that it’s an expensive oil to use a lot of. Other, less expensive facial oils can work similarly to hydrate and protect skin, such as olive oil, almond oil and argan oil. Risks and Side Effects The biggest drawback to using walnut oil is that it can be overheated, which changes both the taste and the nutrition content. When cooking with walnut oil, be sure to keep the heat low or avoid cooking with it at all. Since it’s very high in omega-6 fats and most people already consume plenty of these fats from other foods, use walnut oil sparingly, such as by having about one tablespoon daily. Don’t consume walnut oil if you’re allergic to walnuts or related nuts, such as almonds, Brazil nuts, cashews, hazelnuts, pecans and pistachios. Conclusion Walnut oil benefits include supplying lots of PUFAs, which are heart-healthy fats. This oil can help promote cardiovascular health and defend against oxidative stress, inflammation, diabetes and high cholesterol. For the best quality, opt for unrefined, cold-pressed oil made from 100 percent walnuts. It will have a light brown color and sweet, nutty taste. Because it has a low smoke point, use it on cool and room temperature foods. Don’t cook with it at high heats to retain its healthy fats. To read the original article click here.

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Mighty Morsels: NEW Study Shows Chia Seeds Offer 4 Amazing Health Benefits

AHA Publisher — Fri, 12 Feb 2021 08:00:54 +0000

Lori Alton via NaturalHealth365 – It seems that every week there is a new “superfood” that promises to support and promote health. And, most nutritionists agree that foods like organic kale, arugula, and berries are really wholesome choices, packed as they are with antioxidants and valuable micronutrients. However, the reigning king of all superfoods may well be among the tiniest. It’s hard to conceive of a food more worthy of the title of “superfood” than chia seeds. Scientific research shows that regular consumption of these tiny seeds can improve cardiovascular disease risk factors, the number one killer in the nation. But, when it comes to working against other chronic diseases, these tiny packages of nutrition are just getting started. Editor’s note: Heart disease now kills 31% of all people worldwide… and the root causes are NOT what you think! Click here to discover the truth inside the Cardiovascular Docu-Class, hosted by Jonathan Landsman, creator of NaturalHealth365. Tiny Chia seeds pack POWERFUL Punch to Guard Against Many Serious Health Issues Chia seeds are derived from the Salva hispanica plant, with a pedigree and history of use dating back to Aztec and Mayan civilizations – where they were revered as a source of strength and energy. (Incidentally, “chia” is a Mayan word for “strength”). So, the power of the chia seed – in a sense – isn’t exactly “news.” What is relatively recent is the compelling scientific confirmation of its ability to help ward off modern-day scourges such as heart disease, obesity, and type 2 diabetes. One of the keys to chia seeds’ power is their content of alpha-linolenic acid (ALA), an omega-3 fatty acid. Omega-3 fats – which are also found in fish and fish oil – have been credited with anti-inflammatory, antioxidant, and even antidepressant properties. Chia seeds are a good source of this healthy fat, particularly for those who don’t eat animal products. Protect Your Heart Health With a Couple Tablespoons of These Mighty Seeds a Day Among other gifts to the cardiovascular system, chia seed has been shown to reduce triglycerides – harmful fats in the blood – combat unhealthy abdominal fat, quench inflammation, and lower blood pressure in people with hypertension. In a study published in Diabetes Care, researchers gave one group of diabetic patients 37 grams (about two and a half tablespoons) of chia seeds a day, while a control group received wheat bran. The volunteers, who all had well-controlled diabetes, maintained their standard therapies throughout the study. After 12 weeks, the researchers focused on the seeds’ effects on heart health, which is particularly important for patients with type 2 diabetes. Experts say that people with diabetes are two to four times more likely to develop heart disease. The chia group experienced meaningful reductions in blood pressure – a major risk factor for heart disease – along with an eye-opening 40 percent decrease in C-reactive protein, an inflammatory molecule linked with heart disease. The participants also doubled their levels of eicosapentaenoic acid, or EPA, one of the valuable omega-3 fatty acids found in cold-water fish and fish oil. In addition, the chia group significantly decreased their A1C, a measure of blood sugar control over time. Studies Show This Superfood Promotes Healthy Weight in Surprising Ways A one-ounce, two-tablespoon serving of chia seeds provides a whopping 11 grams of fiber – which can help discourage overeating by creating a sense of satiety or fullness. A study published in Nutrition Research and Practices yielded good news regarding chia seeds’ ability to promote healthy weight and act against obesity. The study was as practical as it was simple: healthy volunteers were given chia seeds as a mid-morning snack to examine the effect on short-term appetite. Researchers varied the amount of seeds daily, with participants receiving either 7 grams (roughly half a tablespoon) mixed with yogurt, 14 grams with yogurt, or chia seed-free yogurt. They were then offered lunch, with no particular restrictions on foods or amounts. On chia seed days, the participants reported meaningful reductions in hunger – and added that they felt fuller and more satisfied after the snack. The upshot of the study was that the chia seed snack seemed to cause the volunteers to consume significantly fewer calories at lunchtime. They also experienced less desire for unhealthy sugary foods, showing that chia seeds may reduce food cravings that trigger binge eating. Want Better Blood Sugar Control? Adding Chia Seeds to Your Diet May Just Be What You Need Another chia seed benefit is its ability to improve insulin sensitivity – meaning chia helps give insulin more “bang for the buck” in controlling blood sugar. Studies support chia seeds’ ability to help ward off type 2 diabetes and its consequences, which include a heightened risk of heart disease. In a randomized, controlled study published in the European Journal of Clinical Nutrition, volunteers were given bread that had been enhanced with either ground chia seeds, whole seeds – or no chia seeds at all. The team found that both the ground and whole chia seeds were effective in helping to significantly lower blood sugar and control post-meal blood sugar “spikes.” The impressed researchers also noted that no adverse effects were reported from the chia seed/yogurt combination. Take a Look at Chia Seeds’ Nutritional Profile. You Will Be Impressed! An ounce of chia seeds provides almost half of the daily recommended amount of fiber for adults. In addition to helping control weight, dietary fiber functions as a prebiotic – meaning that it supplies fuel for beneficial bacteria in the all-important gut microbiome. It also helps to filter toxins and carcinogens from the body. The same ounce of seeds also contributes 4 grams of high-quality protein. In contrast, an ounce of cottage cheese contains only 3.5 grams. In addition to their impressive content of protein and fiber, chia seeds are chock-full of important minerals. A mere ounce contains almost a third of the recommended daily amount for manganese – an important constituent of the body’s antioxidant defenses – along with a third of the RDA for magnesium, needed for a normal heartbeat and blood pressure. Like another crunchy nutritional superstar, sunflower seeds, chia seeds are rich in zinc, which is vital for immune health. Another nutritional “plus” for chia seeds is that they are gluten-free and non-GMO. The subtle and delicate taste of these little seeds means that they are easy to incorporate into recipes, where they enhance flavors rather than overwhelm. Use chia seeds to amplify a casserole or enrich a stew, add them to baked goods and bread, toss them on top of cereals, yogurt, and salads – or nibble on them “as is” for a wholesome snack. Versatile and nutritious, chia seeds can help the body in surprising ways. Maybe it’s time to start adding these “mighty morsels” to your diet. Sources for this article include: CDC.gov Healthline.com NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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New Study Shows Food Rich in Omega-3 EPA & ALA Can Reduce Risk of Death After Heart Attack

AHA Publisher — Wed, 28 Oct 2020 07:00:51 +0000

Edelman Public Relations, Seattle via EurekAlert – A new study published in the Journal of the American College of Cardiology found that regular consumption of foods rich in omega-3 eicosapentaenoic acid (EPA), found in marine foods like fatty fish, and alpha-linolenic acid (ALA), found in plant foods like walnuts, was associated with improved outcomes in individuals who suffered a heart attack, including decreased risk of death. Additionally, the consumption of both ALA and EPA provided the greatest benefit, suggesting a synergistic effect and unique protective qualities when both types of omega-3 are consumed. The observational study, supported by the California Walnut Commission and reinforced by an editorial in the same publication entitled “A Revolution in Omega-3 Fatty Acid Research,” included 944 participants who experienced a very serious heart attack in which one of the heart’s major arteries was blocked. Clinicians refer to this as a ST-segment elevation myocardial infarction (STEMI), but consumers may be more familiar with the term “widow-maker” heart attack. Heart disease is the leading cause of death in America and every 40 seconds someone experiences a heart attack. Of those older than 45 years of age, 36% of men and 47% of women who have experienced a heart attack will die from their second heart attack if it occurs within five years of the first. A lead researcher in the study, Dr. Aleix Sala-Vila, Research Associate at IMIM (Hospital del Mar Medical Research Institute) and Barcelonaβeta Brain Research Center, explains, “Heart attacks are still very common, and aside from treatments to keep the patient alive, researchers have been exploring approaches to secure the quality of life of the patient after the heart attack. What is novel about this research is that it shows that ALA and EPA appear to be partners in improving the long-term outcomes of heart attack sufferers. Consuming both marine and plant-based omega-3s, from foods like salmon, walnuts, and flaxseed, seems to offer the greatest protection.” The patients in this study, whose mean age was 61 and were made up of 78% men, had their blood taken during hospital admission. The researchers then determined the level of omega-3s in their blood, a reliable way to establish the intake of omega-3s during the weeks leading up to the heart attack. Next, they explored whether those with higher blood levels of omega-3s at the time of the heart attack were at decreased risk of suffering complications during a three-year follow-up period. Specifically, the researchers found that that those who showed higher blood levels of ALA were at decreased risk of three-year all-cause mortality. Also, those with higher levels of EPA were at decreased risk of death or needing hospital readmission for cardiovascular reasons. Walnuts have long been recognized as a heart-healthy food1, backed by more than 30 years of research showing positive outcomes related to cardiovascular health such as cholesterol, blood pressure, inflammation, endothelial function, and plaque formation. Walnuts are also the only nut with an excellent source of omega-3 ALA, providing 2.5 grams per one ounce. While these results are encouraging, they do not prove cause and effect. Additional research is needed to determine whether EPA and ALA intake specifically contributed to the outcomes, or if other factors like socioeconomic status, education, and pharmacologic treatments also had an effect. Docosahexaenoic acid (DHA, another omega-3 supplied by fatty fish) was not part of this study. To read the original article click here.

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