Fish oil might offer benefits to health

By Brian Atterbery

Published: March 11, 2008

We hear a lot of news about eating fish once or twice a week for good heart health. The primary reason is that fish is rich in omega-3 fatty acids, polyunsaturated fatty acids that are considered "healthy fats.” These healthy fats are seen in foods such as salmon, walnuts, kiel, eggs and grass-fed animals, to name a few.

Few of us consistently get enough of the vitamins, minerals and nutrients we need on a daily basis. There is an increasing amount of research that shows benefits of omega-3 fatty acid consumption and the supplementation of omega-3 fatty acids.

I started consuming them a couple of years ago when a test revealed that, although my total cholesterol was low, my HDL (good cholesterol) was too low. I started a daily consumption plan of 3 to 5 grams of fish oil capsules daily, and in just a few months, my HDL had risen 15 points, and my LDL (bad cholesterol) was down even more. I also noticed fewer aches and pains from my years of weight lifting.

The Food and Drug Administration's official stance on omega-3 (fish oil) in regard to heart disease is that "supportive but not conclusive research shows that consumption of omega-3s (EPA and DHA) may reduce the risk of coronary heart disease.” Research also indicates omega-3 consumption may increase HDL and brain function and decrease triglycerides and reduce inflammation of the body in general. Studies in 2005 and 2006, cited online at www.wiki

pedia.org, have found that "cohorts of neck pain and rheumatoid arthritis sufferers have demonstrated benefits comparable to those receiving standard NSAIDS (nonsteroidal anti-inflammatory drugs).”

One of the claims made about omega-3 supplementation is it might improve brain function and decrease mood disorders. As usual, there are various opinions and contradictions to support or refute these claims. According to the American Journal of Psychiatry (June 2006), "Deficits in omega-3 fatty acids have been identified as a contributing factor to mood disorders and to offer a potential rational treatment approach.” In contrast, the American Journal of Clinical Nutrition (2006) states, "There is little evidence to support the use of fish or EPA (eicosapentaenoic fatty acid) to improve depressed moods.”

There is evidence suggesting that overconsuming omega-3 fatty acids is also not a good idea. Patients with congestive heart failure should be careful due to evidence of insufficient blood flow and irregular heartbeats. In some cases, overconsumption in patients taking blood thinners can increase the risk of bleeding.

Obviously, the most important thing is to think moderation and use common sense. The average adult recommendation is 3 grams per day. Always check with your doctor before starting anything radical. But I doubt he or she would tell you not to eat salmon twice a week.

Brian Attebery is a degreed and certified trainer. He owns and operates Results Fitness and Nutrition Center in Edmond. His Web site is www.resultsfitnessusa.com.

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