When you think of omega-3 fatty acids, the first thing that comes to mind is eating salmon.
But what if you don’t eat seafood?
A new review of research has found that the main plant-based version of the nutrient, alpha-linolenic acid (ALA), may benefit heart health and reduce the risk of heart disease for those who don’t eat shellfish.
In a comprehensive review of the literature recently published in Advances in Nutrition, The researchers found that consuming ALA in plant-based foods (such as walnuts and flaxseeds) was associated with a 10% lower cardiovascular risk and a 20% lower risk of fatal coronary heart disease.
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For the review, the researchers analyzed data from previous studies to see the effects of ALA on heart disease and risk factors such as blood pressure and inflammation.
Previous research has linked omega-3s to a lower risk of heart disease, but this conclusion was largely based on evidence for marine-based omega-3s. There was less evidence of benefit from ALA.
The researchers found that ALA had beneficial effects in reducing total cholesterol and blood pressure and inflammation. This could help explain the benefits of ALA for heart health, according to emilio roseemeritus researcher at the Institut d’Investigacions Biomèdiques August Pi Sunyer, a research institution linked to Hospital Clinic of Barcelona and University of Barcelona.
“We were able to find evidence supporting current dietary guidelines that ALA should provide about 0.6% to 1% of total energy in a day, which is about 1.1 grams per day for women and 1.6 grams a day for men,” Ros said, “and can be incorporated into the diet with foods such as walnuts, flaxseed, and cooking oils such as canola and soybean oils.
These recommendations equate to about 1/2 ounce of walnuts or just under a teaspoon of flaxseed oil.
Penny Kris EthertonEvan Pugh University Professor of Nutritional Sciences at Penn State said the review suggests there are multiple ways to meet recommendations for omega-3 fatty acids.
“People may not want to eat shellfish because a variety of reasonsbut it is still important that they consume omega-3s to reduce the risk of heart disease and promote overall health,” Kris-Etherton said. “Plant-based ALA in the form of walnuts or flaxseeds may also provide these benefits, especially when incorporated into a healthy diet rich in fruits, vegetables and whole grains.
For more information on plant-based omega-3s, see An important effect of eating nuts.
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