Forget Fish Omega 3s – Pick Plant Omega 3s if You Want a Healthy Heart
Public health policy is to promote oily fish for healthy hearts because of the omega-3 fats it contains. But a new scientific report finds that omega-3s in oily fish are only half as effective in reducing heart attacks as the omega-3s found in plants. The Fishing for Facts report finds that: [list] [*]All the essential omega-3s needed for good health are present in plant oils.[/*] [*] Plant omega-3s are twice as effective in reducing heart attack than omega-3s in oily fish.[/*] [*] Fish omega-3s only benefit people at high risk of heart disease.[/*] [*] Plant omega-3s benefit people at high risk and those at lower risk.[/*] [/list] The research shows that for high risk patients who have had a heart attack, plant omega-3s reduce their risk of dying by up to 70 per cent. With fish omega-3s there is only a 30 per cent reduction in their risk of death. Plant omega-3s also significantly reduce the risk of suffering painful but non-deadly heart attacks. This protection begins early in the treatment and is long lasting. Even people who eat a comparatively healthy, low-fat diet reduce their risk of a heart attack by increasing their consumption of plant omega-3s. Fish omega-3s do not reduce their risk. Vegetarians – who avoid fish entirely – have a 25 per cent reduced risk of dying from heart disease compared to those who eat meat and fish. Those on a near-vegan diet can reverse even severe cardiovascular disease and show a significant reduction in the hardening of their arteries. Seeds, nuts and beans – particularly walnuts, linseed (flaxseed) and rapeseed (canola) and their oils – are the richest-known sources of essential omega-3 fats. Even green leafy vegetables contain them. “The research shows that plant omega-3s are much more effective in protecting your heart than fish omega-3s”, says Laura Scott, Senior Nutritionist for the Vegetarian & Vegan Foundation (VVF). “A huge and growing volume of research shows that the best way to avoid heart disease is to adopt a more plant-centred diet, low in saturated fat and high in essential plant fats. Eating fish is not the best way to a healthy heart”. For further information, or copies of the VVF Fishing for Facts report, contact Laura Scott, Senior Nutritionist, on 0117 970 5190.
About the author
Dr. Justine Butler
Justine joined Viva! in 2005 after graduating from Bristol University with a PhD in molecular biology. After working as a campaigner, then researcher and writer, she is now Viva!’s head of research and her work focuses on animals, the environment and health. Justine’s scientific training helps her research and write both in-depth scientific reports, such as White Lies and the Meat Report, as well as easy-to-read factsheets and myth-busting articles for consumer magazines and updates on the latest research. Justine also recently wrote the Vegan for the Planet guide for Viva!’s Vegan Now campaign.
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