Omega 3’s – Your Heart’s Best Friend
Positively Groundfish, a West Coast non-profit trade association, shares information on the health benefits of Omega 3’s from Nutritionist, Shadae Zamyad.
For decades, our understanding of seafood’s heart-protective properties has evolved through a fascinating journey of scientific discovery. This story began in the 1970s when researchers noticed something remarkable about Inuit populations in Greenland. Despite consuming a high-fat diet, they had surprisingly low rates of cardiovascular disease. This observation led scientists to investigate their traditional diet, which was rich in seafood, ultimately leading to the discovery of the crucial role Omega-3 fatty acids play in heart health.
Initially, researchers focused on how Omega-3s, particularly EPA and DHA which are found abundantly in fish, appeared to improve blood lipid profiles by lowering harmful cholesterol levels. This early understanding painted Omega-3s primarily as cholesterol-fighters, but as our scientific tools and understanding advanced, a more complex and fascinating picture of their function emerged.
Recent research has revealed that the heart-protective effects of Omega-3s extend far beyond cholesterol management. We now understand that cardiovascular disease is fundamentally an inflammatory condition, and Omega-3s’ powerful anti-inflammatory properties may be their most significant contribution to heart health. By reducing systemic inflammation, these essential fats help protect the delicate lining of blood vessels, prevent plaque formation, and maintain overall cardiovascular function. This evolving understanding helps explain why seafood consumption has such wide-reaching effects on our health.
Omega-3s and Improved Blood Lipid Profiles
There have been countless studies that have shown Omega-3s to improve blood lipid profiles, which are strong predictors of cardiovascular health. A study published in The Evidence reports (Balk et al., 2016) investigated the effects of Omega-3 supplementation from fish on people with elevated triglycerides, which is a type of fat in your blood stream. The results showed that those who consumed Omega-3-rich fish oils experienced a significant reduction in triglyceride levels and an increase in high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol.
While supplements can be beneficial, obtaining Omega-3s from whole food sources is preferable. Fatty fish species like Black Cod (aka Sablefish), wild salmon, mackerel, sardines or anchovies are some of the best food sources for Omega-3 (EPA and DHA). But even some leaner species pack a punch – West Coast local species like wild Widow Rockfish, Thornyhead, Oysters or Oregon Pink Shrimp contain great levels of Omega-3. The benefits of seafood-derived Omega-3s extend beyond reducing inflammation and improving blood lipid profiles. Incorporating any of these species into your diet will be incredibly beneficial for overall health, but especially for your heart!
A notable study published in the journal Atherosclerosis (Elvevoll et al., 2017) has revealed that these essential fatty acids can also target a particularly harmful type of cholesterol particle. Small, dense low-density lipoprotein (LDL) cholesterol particles are known to be more dangerous than their larger counterparts, as they are more likely to contribute to the formation of artery-clogging plaques that can lead to serious cardiovascular problems. However, the Omega-3s found in fish have demonstrated a remarkable ability to reduce the concentration of these potentially harmful particles in the bloodstream. By regularly consuming fish rich in these heart-protecting fatty acids, you can significantly lower the levels of small, dense LDL particles in your blood!
Anti-Inflammatory Effects of Omega-3s on Cardiovascular Health
Omega-3s were initially recognized for their ability to fight cholesterol, but as our understanding evolved, our understanding of their role in heart health became much more nuanced. We now recognize that cardiovascular disease is primarily an inflammatory condition, and so the potent anti-inflammatory effects of Omega-3s, especially EPA and DHA, may be their most important contribution to heart health. These powerful compounds, which are found abundantly in fish, have been shown to fight inflammation at every stage, from protecting the delicate lining of your blood vessels to preventing the formation of dangerous plaques that can lead to heart attacks and strokes.
Recent studies have proven just how effective Omega-3s can be in keeping inflammation at bay. In one study, published in the scientific journal Immunity found that people who took Omega-3 supplements had significantly lower levels of inflammatory markers in their blood compared to those who didn’t (Yan et al., 2020). This means that simply by adding more fish to your diet, you could be giving your heart the protection it needs to stay healthy and strong!
Another study published in Lipids and Health Diseases compared the effects of fish consumption to that of red meat. The researchers found that people who regularly consumed fish had significantly lower levels of inflammatory markers, and lower blood pressure compared to those who primarily ate red meat (Gao et al., 2020). This difference can be attributed to the lack of EPA and DHA in red meat and its higher cholesterol content which may even promote inflammation when consumed in high amounts.
Omega 3 : 6 Balance – The Real Heart Health Story
But how do Omega-3s work their magic? When Omega-3 fatty acids enter your body, they’re transformed into specialized pro-resolving mediators (SPMs), which act as sophisticated peacekeepers in your immune system. These SPMs work by orchestrating a series of precise cellular response. They guide immune cells to clean up debris and dying cells, reduce the production of inflammatory molecules called cytokines, and help damaged tissues return to a healthy state. Unlike traditional anti-inflammatory compounds that simply suppress immune responses, SPMs actively coordinate the resolution of inflammation while preserving your body’s ability to fight infections. A study published in the FASEB Journal (Barden et al., 2016) showed that people who ate more fish had higher levels of SPMs in their blood, and these SPMs actively reduced inflammatory markers and helped maintain cardiovascular health by protecting blood vessel walls from inflammatory damage.
Omega-3s also have another trick up their sleeve: They can block the activation of a protein complex called nuclear factor kappa B (NF-kB), which is like the master switch for inflammation in your body. When NF-kB is activated, it can trigger a cascade of inflammatory responses that damage your blood vessels. But a study in the Journal of Nutritional Biochemistry (Xue et al., 2012) found that Omega-3s, specifically EPA and DHA found in fish, were able to reduce NF-kB activation in the cells lining your blood vessels. By keeping this inflammatory switch turned off, Omega-3s can help keep your arteries healthy and functioning at their best!
Local Seafood from the West Coast is High in Omega-3
For decades, research has shown that the Omega-3 fatty acids found in seafood are superstars when it comes to heart health. Studies prove that these essential fats, especially marine-derived EPA and DHA, can do amazing things for our hearts and cardiovascular system. They improve cholesterol, reduce inflammation, and lower the risk of heart disease. It also targets and reduces (bad) LDL cholesterol that contribute to artery-clogging plaque buildup, while boosting protective (good) HDL cholesterol. With each new study, the evidence becomes clearer that Omega-3s from seafood are powerhouses for maintaining a healthy heart. By making Omega-3 rich fish a regular part of your diet, you can provide your cardiovascular system with powerful protection against inflammation, cholesterol imbalances, and the risks of heart disease.
And here on the West Coast, we have some great local options with fantastic Omega-3 levels: local Black Cod (Sablefish) has among the highest levels of Omega-3 of any seafood, packing 1137mg of EPA+DHA in every 100 calories worth of fillet (2.2oz). Wild salmon, mackerel, oysters and Oregon pink shrimp are Omega-3 rich staples. But also some lean white fish options like Widow Rockfish and Thornyhead offer high Omega-3 levels on par or better than wild salmon. The beauty of seafood is in its variety – so many tasty options and opportunities to get more heart-protective Omega-3s in our diet, and never get bored.
About Positively Groundfish
Positively Groundfish is a non-profit trade association that unites a broad set of stakeholders of the West Coast groundfish fishery: fishermen, fish processors, environmental advocates, certifiers, academic researchers and state agencies.
We are a diverse group and we each bring different experience and perspectives to the table, but we all share a fierce love for our oceans and confident optimism about the future of our fishery, West Coast groundfish.
