Structurally, they are molecules characterized by carbon chains rich in hydrogen atoms and ending with a methyl group.
Omega 3s perform many functions essential to maintaining health and guarantee a series of metabolic benefits which, indirectly, have a positive impact on heart health.
There are three types of omega 3: alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); of these three molecules, the most biologically active are DHA and EPA.
Although in different foods and in different quantities, omega 3s are all present in the diet; EPA and DHA tend to be more deficient than ALA; from the latter, however, the human organism is able to derive the first two.
The term essential indicates that the human organism is unable to produce them autonomously and that, in order to have access to them, it can only introduce them with food.
In reality, this is true only for ALA, as EPA and DHA can be obtained precisely from ALA; however, considering that the process that allows to obtain EPA and DHA from ALA is rather precarious, it is however acceptable to define the same EPA and DHA as essential.
A significant intake of alpha linolenic acid (ALA) and eicosapentaenoic acid (EPA) tends to decrease triglyceridemia.
Proven and recognized by research institutes around the world, this effect - the decrease in blood triglycerides - is one of the most important functions of omega 3s.
- The hypotriglyceride-lowering action of omega 3 is visible not only with the decrease in total triglycerides, but also with the decrease of certain transport lipoproteins (in particular LDL, ie low density lipoproteins); the effect of reducing triglycerides could be the result of three different mechanisms:
- o Reduction of fatty acids, perhaps due to the increase in cellular beta oxidation (consumption of lipids in the mitochondria to produce energy);
- o Reduction in the flow of free fatty acids to the liver;
- o Reduction of fatty acid synthesis in the liver.
- Although EPA and DHA perform differentiated and highly specific biological functions, they are both endowed with a hypotiglyceride-lowering power.
L"American Heart Association argues that "those who need to reduce triglycerides in the blood should consume, in agreement with the treating physician and resorting to supplements, from 2 to 4 grams of EPA and DHA per day".
N.B: the chemical form of omega 3 used in the most recent studies is the "ethyl ester", that is the same used for the production of supplements.
omega 3 does not significantly alter the levels of LDL (the so-called bad cholesterol), HDL (the so-called good cholesterol) and total cholesterol levels in the blood (cholesterolemia).
It should be noted, however, that there are researches whose results are in contrast with what has just been reported (ie they argue that omega 3 could improve LDL, HDL and total cholesterolemia).
of coronary heart disease or myocardial infarction should consume fatty fish or fish oil (both sources of omega 3) twice a week;However, there are recent studies that question the cardio-protective effect of omega 3; according to these researches, in fact, the intake of ALA, EPA and DHA does not always significantly reduce the risk of heart diseases, such as coronary heart disease, coronary insufficiency, coronary stenosis, sudden cardiac death and myocardial infarction (including the fulminant variant).
Nevertheless, it should be remembered that there is indisputable evidence regarding the positive effect of omega 3s on many factors favoring cardiovascular diseases; these evidences say, for example, that omega 3s:
- They reduce triglyceridemia;
- They reduce blood pressure, both in normotensive people (ie with normal blood pressure) and in those suffering from primary arterial hypertension;
- They reduce the damage related to chronic hyperglycemia;
- Anti-inflammatory factors increase;
- They fluidify the blood, reducing the tendency for the formation of emboli and thrombi;
- They improve blood circulation.
According to recent research, the positive influence that omega 3s have on certain cardiovascular risk factors is greater when these essential acids come from a balanced diet, rather than from supplements; the reason for this, however, is unclear and necessary. deepen it with further studies.
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