Long-chain omega-3s reduce arterial stiffness, study suggests.
Long-chain omega-3 fatty acids may help stiff arteries behave more like younger blood vessels, according to a meta-analysis from Australia.
Researchers from the NICM Centre for Study of Natural Medicines and Neurocognition in Australia analyzed data from 10 randomized controlled trials that measured pulse wave velocity and arterial compliance—each being a measure of the stiffness of arteries. They found omega-3s improved both significantly.
“The findings of the present study reveal that supplementation with [omega-3] offers a scientifically supported means of reducing arterial stiffness,” the authors wrote. “Reduction in arterial stiffness by [omega-3] may account for some of its purported cardioprotective effects.”
Vascular aging is characterized by a progressive deterioration in blood vessel elasticity that leads to increased arterial stiffness and poor cardiovascular health. Long-chain omega-3s, found primarily in fatty fish such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), promote a healthy vascular system by controlling elevated blood lipid levels, reducing blood pressure, and providing flexibility to blood vessels.
Fish oil’s heart-protective qualities first gained attention in the 1970s after Dr. Jørn Dyerberg and Hans Bang published a groundbreaking study reporting the possible benefits of a diet rich in omega-3 fatty acids in native Inuits of Greenland who had little history of heart disease despite their high-fat diet.
How much long-chain omega-3 fatty acids do the meta-analysis researchers suggest is needed for healthy arteries?
They suggest a daily dosage of no less than 540 milligrams EPA and 360 milligrams DHA. This dosage accounted for the largest effect on blood vessels. The study was the first of its kind, wrote the researchers, “aimed to quantify the effects of [omega-3] supplementation on arterial stiffness through meta-analysis.”
References
Pase M, Grima N, Sarris J. Do long-chain n-3 fatty acids reduce arterial stiffness? A meta-analysis of randomised controlled trials. Br J Nutr 2011. doi: 10.1017/S0007114511002819
Pase M, Grima N, Sarris J. The effects of dietary and nutrient interventions on arterial stiffness: a systematic review. Am J Clin Nutr 2011;93:446-54. doi: 10.3945/ajcn.110.002725
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