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Samsung Seoul Hospital Clinical Nutrition Team
About 30 years ago, a Danish research team discovered that Eskimos had a low incidence of cardiovascular disease despite their high fat intake, and when they investigated their diet, they found that the omega-3 fatty acids contained in the salmon, seal, and whale meat they mainly consume are these. It has been shown to prevent disease. Along with omega-6 fatty acids, omega-3 fatty acids are a type of polyunsaturated fatty acid and are essential fatty acids that cannot be made in the body and must be consumed through food. In particular, omega-3 fatty acids play a role in suppressing inflammation and blood coagulation and are abundant in blue-backed fish such as salmon, tuna, and mackerel, perilla oil, and nuts.
Find the optimal level of fat in your blood!
Omega-3 fatty acids reduce triglycerides in the blood by inhibiting fat production and helping with fat decomposition. Therefore, adequate intake of omega-3 fatty acids helps prevent dyslipidemia (a condition in which there is more fat in the blood than necessary). Studies have shown that when consuming more than 4g of omega-3 fatty acids per day, triglyceride levels decrease by 25-30%. However, there is a risk of bleeding when taking supplements in excessive amounts, so it is advisable to consult a medical professional.
Save your heart from beating fast!
Omega-3 fatty acids have a stabilizing effect on the heart muscle and help prevent arrhythmia (a condition in which the heart beats abnormally irregularly). A study showed that myocardial infarction survivors who consumed fish once a week or took 4.3 g of fish oil supplements per day had a lower mortality rate due to arrhythmia.
Correct the health of blood vessels leading to the heart!
Coronary heart disease refers to a phenomenon in which the blood vessels that supply oxygen to the heart gradually narrow as fat accumulates in the blood vessel walls due to an inflammatory response. Omega-3 fatty acids reduce the incidence of these diseases by suppressing inflammatory responses and blood coagulation. Men who consumed more than 35g of fish daily had a 60% lower risk of dying from coronary heart disease than men who did not consume fish, and women who consumed fish more than five times a week had a lower risk of coronary heart disease than women who consumed fish less than once a month. Mortality rate decreased by 30%.
Scary cardiovascular disease, defend yourself thoroughly before it comes!!
The best sources of omega-3 fatty acids are fish with high fat content, such as salmon, mackerel, herring, and saury. In addition, flaxseed oil, perilla oil, canola oil, perilla seeds, and walnuts are also rich in linolenic acid (ALA), a type of omega-3 fatty acid. It’s included. Therefore, it is advisable to consume more than 4 pieces of fish per week, grilled rather than fried. Additionally, it is recommended to consume 1 tablespoon of perilla oil every day when frying or seasoning vegetables, 1 tablespoon of canola oil when making salad dressing, and a handful of walnuts as a snack. .
My heart hurts, but it’s not too late!
The American Heart Association recommends that patients with coronary heart disease consume 1g of EPA and DHA combined per day, and this amount includes 1 piece of salmon, 5 pieces of mackerel, 7 pieces of tuna, 1/3 cup of oysters, and 2 cups of clams. It can be consumed through. As the efficacy of omega-3 fatty acids becomes known, the number of people taking supplements is increasing, but it is most advisable to take them through meals, and in cases where high doses are required, such as in some patients with coronary heart disease or dyslipidemia, You can take supplements after consulting with your doctor.
Just as no matter how good a food is, consuming it indiscriminately can harm your body, there are some precautions to be taken when consuming omega-3 fatty acids. First, some fish, which are excellent sources of omega-3s, contain excessive amounts of contaminants such as mercury, PCBs, and dioxins. Therefore, it is safe for women of childbearing age, pregnant women, and lactating women to consume less than 100g of fish such as shark, swordfish, and tuna once a week and instead choose salmon, mackerel, and sardines, which are low in mercury and high in omega-3 fatty acids. . Second, like fat, omega-3 fatty acids can lead to weight gain when consumed in excessive amounts, so it is recommended to consume them in moderation. Third, omega-3 fatty acids are easily oxidized and damage surrounding tissues, so to prevent this, it is advisable to consume them with vegetable oils, vegetables, and fruits rich in antioxidant nutrients such as vitamin E and vitamin C.
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