Women: 90% less cardiovascular risk if you eat fish

Young women can reduce their risk of heart disease by eating fish, among the foods richest in Omega 3. This was shown in a study published in Hypertension: Journal of the American Heart Association, the first ever conducted on women of childbearing age. The research was conducted by Marin Strøm of the Centre for Fetal Programming at the Statens Serum Institut in Copenhagen, Denmark. The study produced the following response: young women who never eat fish, or rarely consume it, develop 50 percent more cardiovascular disorders over 8 years. Compared with women who eat omega-3-rich fish every week, the hearts of those who eat it rarely or not at all are at 90% higher risk.

Omega-3 and heart health

Several studies have shown that Omega-3s in fatty fish and fish oil protect against heart and blood vessel disease. However, Strøm points out, most of this research has involved men only. Although men and women share several cardiovascular risk factors, some studies have found that there are also gender differences. For example, levels of inflammation, cholesterol and triglycerides may have a more negative influence on female health.

The benefits of omega-3s for 30-year-olds

The authors of the new research analyzed data from a population study involving 49,000 Danish women between the ages of 15 and 49. Among them, the average age of the pregnant women was about 30 years old. Each woman was interviewed by telephone regarding the amount and type of fish consumed. It was found that the typical fish diet included cod, salmon, herring and mackerel, all of which are rich in Omega-3s. Participants also answered questions about lifestyle and their family history. Over 8 years, the researchers recorded 577 cases of cardiovascular events:

- 328 cases pertaining to hypertension-related diseases;

- 146 to cerebrovascular disorders;

- 103 to ischemic heart disease.

There were also 5 deaths of women who had never been diagnosed with heart problems. Cross-sectional analysis of the data was able to establish that low fish consumption increased the risk of developing one of these disorders by 90%. In fact, hospitalization due to cardiovascular events was found to be much more frequent among women who ate little, if any, fish. The researchers also conducted 3 separate assessments over 30 weeks, finding that women who never ate fish had 3 times the cardiovascular risk of those who chose it every week.

When (and how much) fish to eat

The results indicate how the benefits of Omega-3s for the heart are evident even at a young age. Not only that, according to the study's findings, it may be enough to eat fish a couple of times a month to derive benefits. However, Strøm explains, to get the best hoped-for results women should choose to put this food on their plates at least 2 times a week.  

Source 

1. Strøm M, Halldorsson TI, Mortensen EL, Torp-Pedersen C, Olsen SF. "Fish, n-3 Fatty Acids, and Cardiovascular Diseases in Women of Reproductive Age. A Prospective Study in a Large National Cohort," Hypertension, December 5, 2011 [Published online before print ].