Omega 3 fatty acids and your arteries.

Arteries usually get stiffer as we get older.

I review at a lot of research, and my conclusion is that it is not how many years you have lived that is the most important factor, but your lifestyle and nutritional habits.

Eating healthy anti-inflammatory food and stressing your body regularly with effective exercises, needs to be one of your priorities if you want to stay healthy.

This does not have to be complicated or take a lot of time.

There are also some very simple things you can do which can make a difference.

This research investigated one of those things.

Increased central arterial stiffness can be one of the factors contributing to increased risk for cardiovascular disease.

A measure of that was used in this study.

Carotid-femoral pulse wave velocity (PWV) was measured in young and older healthy participants (Monahan KD, et al. 2015).

For 12 weeks they were given 4 g of omega 3 fatty acid supplements per day.

Each capsule contained 465 mg of EPA and 375 mg of DHA, the active ingredients of omega 3 fatty acids, and they took 4 capsules per day.

After the 12 weeks when they were measured again, the PWV had decreased in the older participants, but not in the young.

These results indicate that omega 3 supplementation decreases an important measure of central arterial stiffness if you are older.

The participants took quite a high dose of EPA and DHA daily, so you need to take a formula which has higher amounts of these nutrients.

Contaminants in fish have shown to counteract the benefits of omega 3 fat, so you need to take a high quality omega 3 formula.

Monahan KD¹, Feehan RP², Blaha C², McLaughlin DJ². Effect of omega-3 polyunsaturated fatty acid supplementation on central arterial stiffness and arterial wave reflections in young and older healthy adults. Physiol Rep. 2015 Jun;3(6). pii: e12438. doi: 10.14814/phy2.12438.

Better Fish Oil

Most fish oils on the market are ethyl esters because that’s cheaper to produce. Fish oil in a triglyceride form is also better absorbed than ethyl esters (Beckerman B. et al. 1990). Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.

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