Today it seems that no matter what food plan or diet is being discussed, the topic of “good fats vs. bad fats” is paramount in the conversation. “Bad fats” include some cooking oils, “trans” fats, and hydrogenated oils. “Good fats” include walnut oil, flaxseed oil, and fish oils. What is it that makes these “good fats” so good for you? Their common denominator is the immunity-enhancing, inflammation-reducing Omega-3 fatty acid – a REALLY good fat.
Some may even think of Omega-3 fatty acid as a “wonder drug” since it is now available by prescription. Medical research has revealed that Omega-3 fatty acids can positively affect numerous medical maladies, and even ward off major surgeries for some patients. The long list of conditions that researchers believe benefit from Omega-3 fatty acids include: joint function, heart health, brain function, and even weight loss. Reports like these could make you want to incorporate Omega-3s into your daily regimen – the way neurosurgeon Joseph Maroon did.
After 20 years of biking, swimming, and running in triathlons, neurosurgeon Joseph Maroon developed significant joint problems, especially in his knees. Maroon remembers his situation: “It was actually recommended to have a total knee replacement. I took so much Advil that I got an ulcer from it.” Maroon researched joint problems in the medical literature and found that fish oils — due to their Omega-3 fatty acid content — were a possible answer to his debilitating joint pain. Maroon explains what he did next, “I started on that (daily fish oil supplements) and sure enough, I was able to get off the Celebrex, the Advil, ibuprofen and all the non-steroidal anti-inflammatories.” And he was able to avoid that total knee replacement surgery, too.
THE HEART OF THE MATTER
CBN News Senior Reporter Gailon Totheroh reports that, in spite of overwhelming evidence demonstrating Omega-3’s significant, life-long health benefits, many people still may not have heard of these Omega-3 fats. New research from Japan shows that Japanese men have far less heart disease than American men. Even when their lifestyles aren’t that great — many of them smoke — Japanese men eat fish every day; on average, about 3 ounces daily; and fish is high in heart-healthy Omega-3 fats. But it’s interesting to note that when Japanese men move to other places and they stop eating so much fish, their heart health becomes as poor as men in the United States. Could doing the opposite — eating more fish or taking in more Omega-3 fats from supplements — improve heart health? The American Heart Association believes it can.
In 2002, the American Heart Association released a scientific statement, “Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease,” on the effects of Omega-3 fatty acids on heart function. While the link between Omega-3 fatty acids and cardiovascular disease risk reduction is still being studied, the research revealed that Omega-3 fatty acids:
• Decrease the risk of arrhythmias, which can lead to sudden cardiac death
• Decrease triglyceride levels
• Decrease the growth rate of atherosclerotic plaque
• Lower blood pressure (slightly)
The American Heart Association’s literature states that Omega-3 fatty acids benefit the hearts of healthy people and those who have – or are at high risk of – cardiovascular disease. The AHA recommends eating fish (particularly fatty fish) at least two times a week since fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are recommended.
WebMD also reports that several studies show that in people with a history of heart attack, regularly eating oily fish (like salmon) or taking fish oil supplements, reduces the risk of heart rhythm problems, heart attack, and sudden death. In addition, there may also be reductions in angina (chest pain). Nutritionist Ann Louise Gittleman, Ph.D., is known as “the first lady of nutrition.” She sees a broad range of benefits from Omega-3 fats: “the Omega-3s are just about the ticket these days for healthy hearts, for healthy brain function, for healthy joint function. And they’re also important, believe it or not, for weight loss.”
Increasing your weekly intake of fish requires some additional caution because large fish such as tuna and swordfish can accumulate toxins such as mercury. And fish oil products come from real fish, so check the labels and only purchase brands that test their fish oils for mercury. In fact, the U.S. Food and Drug Administration recommends that pregnant women and young children eat very little oily fish. For them, fish oil capsules or liquids are better choices, as long as they are processed to remove impurities.
In addition to being wary of possible impurities, the American Heart Association warns that patients taking more than 3 grams of Omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes of fish oil could cause excessive bleeding in some people, so close monitoring by a physician is strongly recommended. And always – always – check with your doctor before using any type of supplements, including fish oil. Some supplements can interact with drugs you may already be taking, which could cause an adverse reaction or a reduction in the effectiveness of the drug or supplement. According to board-certified neurosurgeon Dr. Russell Blaylock, some studies have shown that high dosages of fish oil can impair glucose control in people with Type 2 diabetes (insulin-independent). Fortunately, studies have also shown that this negative effect on glucose control can be avoided by moderate exercise.
Today, as a result of favourable research findings, and in some cases personal experience, health experts like Maroon and Blaylock recommend including Omega-3s as a key part of a healthy and active lifestyle. Dr. Maroon sums it up this way: “If we can prevent the inflammation by taking something as simple as fish oil on a daily basis and modifying our diet and exercising, I think we can do much more for ourselves than any pill or surgery.”