People often think of salmon when they think of
omega-3 fatty acids, but a new research review found that the major plant-based
version of the nutrient, alpha-linolenic acid (ALA), can benefit heart health
and reduce the risk of heart disease for those who do not eat seafood.
Researchers found that consuming ALA that is
found in plant-based foods like walnuts and flaxseeds was associated with a 10 percent
lower risk of cardiovascular disease and a 20 percent reduced risk of fatal
coronary heart disease. Previous research has linked omega-3s with a lower risk
of heart disease. However, this conclusion was based on a large evidence base
from marine-derived omega-3s, and there was less evidence for the benefits of
ALA.
After analyzing the studies, the researchers
found that ALA had beneficial effects on reducing atherogenic lipids and
lipoproteins -- for example, total cholesterol, low density-lipoprotein
cholesterol and triglycerides -- as well as blood pressure and inflammation.
This could help explain ALA's benefits to heart health, according to Emilio
Ros, emeritus investigator at Institut d'Investigacions Biomèdiques August Pi
Sunyer.
Thus there are multiple ways of meeting the
recommendations for omega-3 fatty acids.
"We were able to find evidence supporting
current dietary guidelines that ALA should provide about 0.6%-1% of total
energy in a day, which is about 1.1 grams a day for women and 1.6 grams a day
for men," Ros said.
These recommendations are equal to about 1/2 ounce of walnuts or just under one teaspoon of flaxseed oil.
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