Contrary to popular belief, the number one cause of death in women is not breast cancer. More women die from heart disease than cancer or stroke, yet very little attention is paid to the problem. Several measures have been proposed, based on extensive research of the disease process and potential treatment options, to help prevent heart diseases in women. These include controlling high blood pressure, cholesterol and blood sugar levels; avoiding smoking or tobacco products; maintaining a healthy weight; engaging in frequent exercise routines and eating a healthy balanced diet full of fresh fruits, fiber and whole grains. Over the past couple of years, the Center for Disease Control has encouraged people to include omega-3 fatty acids in their diet given its proven effects on reducing high blood pressure, cholesterol levels, abnormal heart rhythms, heart attacks, strokes and risk of death.
Sources of Omega-3
1) Fish: These fish contain high amounts of natural omega-3 but have very low contaminants such as mercury which are bad for your body: salmon, mackerel, sardines, cod fish, anchovies and trout.
2) Oils: Canola, soybeans and flaxseed oils
3) Nuts: Walnuts, pecans, hazelnuts and Brazil nuts
4) Omega-3 supplements/pills: Can be obtained over-the-counter at most local pharmacies. Ask your doctor or pharmacist for recommendations on which brand is best for you.
Side effects
Although generally safe, you should consult a qualified healthcare provider before taking omega-3 supplements if you have an underlying medical condition or are taking other medications/ herbal supplements. Extra caution should be taken if you fall into one of these groups:
- Diabetic – due to potential increase in blood sugars (this is quite rare, however)
- Frequent bleeding – may develop nose bleeds, blood in urine or hemorrhagic strokes if very high doses above that recommended are taken
- Pregnant/Nursing – harmful contaminants such as mercury and dioxins can be found in certain types of fish. Follow recommendations made by your obstetrician/gynecologist and pediatrician
Also, people with fish or nut allergies should avoid foods containing these products. Read product labels carefully to know what they contain prior to taking any supplements. It is common to have some tummy upset while taking omega-3 supplements. People usually complain of increased burping, reflux, heartburn, abdominal bloating, diarrhea or a fishy aftertaste. These symptoms can be improved by taking the pills with meals and starting with lower doses and gradually increasing to the recommended dose. If symptoms persist or worsen, stop taking the pills and talk to your doctor immediately.
Despite the side effects discussed above, the benefits of omega-3 have been found to be highly significant especially in women who are at an increased risk of dying from heart disease.
Sources:
1) Omega-3 fatty acids, fish oil, alpha-linolenic acid. MayoClinic. Available at http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil. Accessed Jan 4, 2010
Images
1) http://www.blood-pressure-monitoring.org/blog/wp-content/uploads/2009/10/omega-3-fish-oil.jpg
2) http://www.fishoildirect.com/images/j0400633.jpg
