Omega 3s increase good cholesterol and prevent atherosclerosis

Eating fish rich in Omega 3, in combination with blueberries and whole wheat, positively affects fat metabolism in people with metabolic syndrome. In particular, increased fish consumption corresponds to greater magnitude of HDL, the particles that carry so-called "good cholesterol," counteracting atherosclerosis.

This was reported in a study conducted at the University of Eastern Finland (Finland), published in the journal Plos One, with the aim of assessing the effect on lipid metabolism of a typical diet from Nordic countries

Lipoproteins

Within the body, cholesterol and triglycerides, taken in with food, are incorporated into structures called lipoproteins for distribution to tissues through the bloodstream. They are divided into: very low density lipoproteins or VLDL, low density lipoproteins or LDL, and high density lipoproteins or HDL. The latter are responsible for collecting cholesterol from blood vessels and returning it to the liver. HDL cholesterol is also known as good cholesterol. LDL on the other hand the can deposit fat on the walls of blood vessels giving rise to 'atherosclerosis. So-called bad cholesterol therefore causes narrowing of the vessels promoting heart attacks and strokes.

Larger HDL with Omega-3s

To carry out the study, the team recruited 131 people between 40 and 70 years old with impaired glucose metabolism and typical features of metabolic syndrome i.e., high blood sugar, hypertension, triglycerides above normal. The subjects were divided into 3 groups. The first was asked to replace habitually used wheat-based foods with whole wheat and low-glycemic index products, and to consume 3 servings of oily fish per week and 3 servings of blueberries. The second group received whole wheat and low-glycemic index foods like the previous one but without varying their usual consumption of fish and berries. The third, the control group, consumed baked goods and refined wheat breads and maximum one serving of fish per week. After 12 weeks of treatment, the researchers analyzed the metabolic characteristics of each patient, observing in the first group an increase in polyunsaturated fatty acids in the blood, particularly Omega-3 In comparing the different subjects, they found that in those in the first group the size of HDL particles was greater than in the other two. Specifically, as 'fish consumption increased, the number of HDLs larger in diameter than average increased. The team of researchers noted that larger HDLs were associated with a lower risk of cardiovascular disease, while smaller HDLs seemed to have the opposite effect.

Fatty fish helps fight atherosclerosis

The results suggest that following a diet rich in grains, blueberries, and especially fatty fish causes changes in HDL by promoting increases in larger HDL. These changes may be related to the protective functions of HDL such as reverse cholesterol transport, and could partly explain the protective effects of fish consumption against atherosclerosis.

Source: Maria Lankinen , Marjukka Kolehmainen,Tiina Jääskeläinen, Jussi Paananen, Laura Joukamo, Antti J. Kangas, Pasi Soininen, Kaisa Poutanen, Hannu Mykkänen, Helena Gylling, Matej Orešič, Matti Jauhiainen, Mika Ala-Korpela,Ursula Schwab. "Effects of Whole Grain, Fish and Bilberries on Serum Metabolic Profile and Lipid Transfer Protein Activities: A Randomized Trial (Sysdimet)" February 28, 2014. DOI: 10.1371/journal.pone.0090352.