A recent study in the American Journal of Cardiology, notes that a high resting heart rate has been strongly linked to cardiovascular events. This same article did research comparing the results on resting heart rate after supplementation with Omega-3 fatty acids.
It has become common knowledge that having high blood pressure and a high resting heart rate will put more stress on the heart, and may lead to heart problems later in life. We have also known that aerobic exercise and a good diet may help to keep these parameters in check. This research study was conducted on men with a history of myocardial infarction, and it was performed for a duration of 8 months.
The men in this study were given 3 capsules a day containing a total of 810mg of omega-3 fatty acids. No other modifications to diet or exercise were made, and all of these results were compared to a placebo group. Omega-3 fatty acid supplementation decreased resting heart rate from an average of 73 beats per minute to 68 beats per minute. In addition, omega-3 supplementation was associated with a 19 percent decrease in heart rate one minute after exercise, which was accompanied by an “appropriate increases in stroke volume and ejection times.”
To a lot of people, these numbers may not seem impressive, but to someone with heart problems, this information is music to their ears. A low heart rate, and the ability of the heart rate to increase with added physical stress, and decrease quickly after exercise, means that the body can adapt to stress better, and this will put less stress on the heart, and possibly decrease the future incidences of heart problems. This research was done with very specific omega-3s, but it is likely that all omega-3s may have similar effects.
The richest sources of omega-3s come from flax oil, flax seeds, hemp oil, pumpkin seeds, rapeseed oil, walnuts, fatty fish (like salmon), and olive oil. Dark green vegetables like seaweed, broccoli, spinach and kale are also reasonable sources of omega-3 essential fatty acids if eaten regularly.
Some other research has shown beneficial effects on the body from omega-3s as well. Many studies are underway to confirm that omega-3s may help regulate sugar levels, suppress appetite, and possibly lower the risk of diabetes and obesity. These studies have not been completed, but some evidence exists that these healthy side effects can all come from a good intake of omega-3s.
It seems odd to me that this trend was not noticed earlier. According to experts, our current consumption of this fatty acid has shrunk to one-sixth of the levels that Americans used to consume in 1850. By comparison, our intake of omega-6 fatty acids has doubled since 1940. Excess intake of omega-6s can cause increased water retention and raise blood pressure. Omega-6 fatty acids are found in grain products, and they have become more common in our diet with the over processing of foods that we eat.
It is important to note that omega-3s are somewhat delicate, and can be easily destroyed by heat, UV light, and age. This is why it is important that we do not let our omega-3 oils sit on the counter in a clear glass bottle, next to the stove. We should keep them stored in a cool, dark place, and we should use them regularly to preserve their heart protecting effects. This is a simple change that can be made to our daily lives. We need to change our focus on food from “Live to Eat,” to a heart-healthier, “Eat to Live!”