Omega-3 for Healthy Cardiovascular Function

Healthy heart and vascular function is no accident – it's the result of a conscious lifestyle. Diet plays a key role: The Mediterranean diet is considered particularly heart-friendly, partly due to its high content of marine omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies show that a daily intake of at least 250 mg of EPA + DHA can support normal heart function. These fatty acids also help reduce the risk of cardiovascular disease by, among other things, regulating triglyceride levels, positively influencing blood pressure, and preventing cardiac arrhythmias.

Cardiovascular diseases

The Mediterranean diet is considered the healthiest way to eat for our heart health . It is not only rich in fresh fruits, vegetables, and olive oil, but also in the marine omega-3 fatty acids EPA and DHA from fish. Learn here why the Mediterranean diet is so healthy, and why omega-3 plays a particularly important role.

Cardiovascular diseases are a range of medical conditions that affect the heart and blood vessels. They are among the leading causes of illness and death worldwide. These diseases include a variety of conditions, such as:

1. Coronary artery disease (CAD): Also known as ischemic heart disease, this is a condition in which the blood supply to the heart muscle is restricted by deposits of fat, cholesterol, and other substances in the coronary arteries. This can lead to angina (chest pain) or a heart attack.

2. Stroke: A stroke occurs when the blood supply to part of the brain is interrupted, either by a blood clot or bleeding. This can lead to neurological impairments such as paralysis, speech problems, and cognitive impairment.

3. Peripheral arterial disease (PAD): This is a condition in which the blood vessels outside the heart, particularly in the legs, become narrowed by plaque buildup. It can lead to pain when walking (intermittent claudication) and, in the worst case, to gangrene (tissue necrosis).

The prevention of cardiovascular diseases includes healthy lifestyle habits such as a balanced diet, regular physical activity, not smoking, moderate alcohol consumption and the control of risk factors such as high blood pressure and diabetes.

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Parameters of heart health

There are several parameters that can be used to assess heart health. These parameters provide insight into the functioning of the cardiovascular system and can indicate potential problems or risk factors. These parameters are used by medical professionals to evaluate heart health. It is important to note that they are often considered in combination to obtain a comprehensive picture of a person's cardiovascular health. 

Some of the most important parameters for heart health are:

1. Blood pressure

High blood pressure (hypertension) can increase the risk of cardiovascular diseases such as stroke, coronary heart disease and heart failure.

2. Cholesterol levels

Evaluating cholesterol levels is essential for assessing heart health, as imbalances in LDL, HDL, and total cholesterol can indicate an increased risk of cardiovascular disease.

3. Triglyceride

Triglycerides are a form of fat in the blood. High triglyceride levels are a risk factor for cardiovascular disease.

4. Heart rate

Heart rate indicates how often the heart beats per minute. A regular heart rate within a healthy range is a sign of good heart function.

5. Heart rate variability (HRV)

Our heart doesn't beat statically like a metronome – in a healthy state, the duration between individual heartbeats varies. Heart rate variability (HRV) describes how much these intervals vary. In other words, it's the heart's ability to change from one beat to the next.

Heart rate variability is closely linked to the body's autonomic nervous system, which controls the heartbeat. Higher heart rate variability often indicates a healthy heart. It also shows that the autonomic nervous system can respond flexibly to various stimuli. Low heart rate variability, on the other hand, can point to disorders of the autonomic nervous system, thereby increasing the risk of cardiovascular disease.

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Study Omega-3 and HRV

In an interesting 2018 study, researchers investigated whether omega-3 supplementation has an effect on heart rate variability (HRV). In this randomized controlled intervention study, 132 participants were randomly assigned to two groups. The first group received either omega-3 oil (1,380 mg EPA and 1,140 mg DHA) or olive oil (control group) daily. HRV was measured in both groups using conventional cardiovascular reflex tests. The results showed that omega-3 supplementation led to a significant increase in certain HRV parameters (frequency-related parameters) compared to the control group. (1)

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Influence of the Mediterranean diet

There are five regions on Earth – the so-called Blue Zones – where populations live longer and healthier lives than average. While these zones are located in different places around the planet, they have one thing in common: two of the five regions are located in the Mediterranean (Ogliastra in Sardinia, Ikaria in Greece), and the other three regions (Okinawa in Japan; the Nicoya Peninsula in Costa Rica; and Loma Linda in the USA) also share many similarities with the Mediterranean diet. 

This Mediterranean diet – also known as the Mediterranean diet – has numerous positive effects on our health, as studies confirm. Our heart health, in particular, benefits from a Mediterranean diet. The "Predimed study," for example, impressively demonstrates this. The study showed that, compared to a low-fat diet, a Mediterranean diet led to a reduction in arterial inflammation markers and an increase in good HDL cholesterol. The German Heart Foundation also recommends the traditional Mediterranean diet to support heart health.

Pillars of the Mediterranean diet

The Mediterranean diet is the traditional diet of the countries around the Mediterranean Sea – including Italy and Greece. 

1. Healthy fats

The Mediterranean diet emphasizes the consumption of unsaturated fats, especially olive oil, but also includes fish rich in omega-3 fatty acids. These fats can help regulate cholesterol levels in the blood.

2. Antioxidants

The Mediterranean diet is rich in fruits and vegetables, which contain antioxidants. These can reduce inflammation, which plays a role in many cardiovascular diseases.

3. Dietary fiber

The Mediterranean diet is rich in fiber from whole grains, legumes, vegetables, and fruits. Fiber helps lower cholesterol and regulate blood sugar levels.

4. Moderate consumption of animal protein

The Mediterranean diet includes moderate amounts of lean poultry, dairy products, and occasional red meat. This balanced approach may help reduce the risk of heart disease.

5. Plenty of fresh, unprocessed foods

Processed foods and sugary foods are rarely on the menu. Unprocessed foods are preferred and cooked with fresh herbs.

6. Wine in moderation

In some variations of the Mediterranean diet, moderate wine consumption can be part of the culture. Some studies have linked moderate red wine consumption to positive effects on heart health, due to its polyphenol content.

7. Sharing food and enjoying food

The Mediterranean diet emphasizes social eating in a group setting and the enjoyment of food. This can reduce stress and promote overall well-being, which can have a positive effect on heart health.

A particularly noteworthy aspect of the Mediterranean diet is its comparatively high fat content of up to 40%. Nevertheless, the fatty acid ratios differ significantly from those of the conventional Western diet. The ratio of omega-6 to omega-3 fatty acids in the Mediterranean diet is approximately 1.5:1 – thus, it is about ten times lower than in the modern Western diet. The typical Western diet is characterized by a high consumption of processed foods, refined carbohydrates, saturated fats, sugar, and animal products such as meat and dairy. Fruits and vegetables often play a less prominent role, while fast food, fried foods, and sugary snacks are more frequently found on the menu.

It is important to emphasize that the Mediterranean diet should be considered part of a healthy lifestyle that also includes regular physical activity, adequate hydration, sufficient sleep, and abstaining from smoking. It is the combination of these factors that can help reduce the risk of cardiovascular disease and promote overall health.

Omega-3 fatty acids in the Mediterranean diet

The marine omega-3 fatty acids EPA and DHA are an important component of the Mediterranean diet. These two fatty acids have a proven positive effect on maintaining normal heart function (according to the EFSA: the beneficial effect occurs with a daily intake of at least 250 mg of EPA and DHA) and play various important roles in the body that can have a positive impact on the health of the cardiovascular system.

Omega-3 fatty acids, especially EPA and DHA, can help reduce high triglyceride levels in the blood. High triglyceride levels are associated with an increased risk of heart disease.

Furthermore, some studies suggest that omega-3 fatty acids may have a blood pressure-lowering effect. Healthy blood pressure is important to reduce the risk of cardiovascular disease (2).

Furthermore, studies provide evidence that the omega-3 fatty acids EPA and DHA can improve LDL cholesterol levels and stabilize cardiac arrhythmias (3).

It is important to note that the optimal amount of omega-3 fatty acids for heart health depends on various factors, such as age, gender, health status and dietary habits.

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Why fish is no longer considered a good source of Omega-3

It is important to regularly consume omega-3 fatty acids, especially the long-chain types EPA and DHA. These are found in fish and algae. However, to reach the recommended daily intake of 2,000 mg of omega-3 (EPA and DHA), one would have to eat a lot of fish every day – about 250 g of salmon or 50 fish fingers. This is difficult for most people, and moreover, seafood is not recommended due to potential pollution.

A better option is a high-dose omega-3 oil derived from fish or algae and purified of heavy metals, PCBs, and pollutants. NORSAN Omega-3 Total provides the entire daily requirement of omega-3 fatty acids (EPA and DHA) in just one tablespoon. For those who prefer plant-based products, there is NORSAN Omega-3 Vegan. This algae oil is extracted from the algae Schizochytrium sp. and is well-suited for vegans and vegetarians. Just one teaspoon per day covers the 2,000 mg omega-3 requirement. NORSAN's liquid oils are not only natural but also easy to use in food or drinks due to their fresh taste.

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Sources: 

1. Lilleberg HS, Cichosz SL, Svensson M, et al. (2019). The Effect of Marine n-3 Polyunsaturated Fatty Acids on Heart Rate Variability in Renal Transplant Recipients: A Randomized Controlled Trial. Nutrients, 11(12), 2847. 
2. Zhang, X., Ritonja, JA, Zhou, N., et al. (2022). Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 11(11), e025071. 
3. Chang KY, Chen YC, Yeh SC, et al. (2022). A Consistency Model for Identifying the Effects of n-3 and n-6 Fatty Acids on Lipoproteins in Dialysis Patients. Nutrients, 14(6), 1250.