Consumption of Essential Fats

Lowers Heart Disease Risk

By Shana Hopkins, MS, CN, WAC Nutritionist

The news is in: Certain fats in your diet are actually protect your heart. For years, the nutritional advice you might have heard centered on reducing fat intake. In fact, some fats are heart-healthy. These fats include monounsaturated fats—found in olives, avocados, and nuts—and omega-3 fats, also termed essential fats—found in deep-water fish and flaxseed. Many studies have shown that the increased intake of fish oils helps to improve blood lipid (cholesterol) profiles of individuals who may have high cholesterol.

In a recent study by KD Stark, et al, published in the August 2000 American Journal of Clinical Nutrition, the supplementation of omega-3 fats from fish oil helped to reduce blood triglyceride levels by 26 percent in postmenopausal women, both on and off hormone replacement therapy. High blood triglyceride levels are a risk factor for cardiovascular disease. Across the board, this reduction in triglycerides could potentially decrease the risk of cardiovascular disease by 27 percent in postmenopausal women—a very significant effect! This research supports the evidence that omega-3 fats are vital for our health and gives one more reason for individuals to either eat deep-water fish on a regular basis or supplement with flax or fish oils.