For the heart: A recent study by researchers at University of Maryland Medical Center, Baltimore, found that of more than 11,000 people with heart disease, the daily consumption of about one gram of fish oil reduced cardiovascular mortality by 30 per cent and sudden cardiac death by 45 per cent. “Omega-3 fatty acids improve blood circulation. They also lower the lipid levels in the blood. Heart attacks happen when blood clots block or stem the blood flow. Naturally oily fish like mackerel, sardines and salmon, which contain Omega-3 fatty acids, help prevent blood clotting and protect against heart disease,” says Dr A. K. Bali, consultant, internal medicine, Moolchand Hospital. The American Diabetes Association and the American Heart Association also advocate eating fatty fish as a safe and effective way for heart patients to obtain the benefits of Omega-3s.

Hypertension and cholesterol: A diet rich in Omega-3 fatty acids leads to high levels of HDL, the good cholesterol. And, according to the University of Maryland study, fish oil supplements have also been shown to reduce LDL, the bad cholesterol. “Omega 3 acids also boost the effectiveness of statins, drugs widely prescribed to lower blood LDL cholesterol levels,” says Dr Viveka. Three best Omega-3 food sources for patients with high blood pressure and cholesterol are cold-water fish, grass-fed (not grain-fed) meat, eggs and flax oil.

Diabetes: Dietician Smita Vasan cites a small but recent study by researchers at University of Virginia that underlined how Omega-3 fatty acids help control diabetes. “They studied 44 patients who had early signs of diabetes—impaired glucose tolerance and excess weight. The patients were asked to eat fewer foods high in saturated fats and more traditional foods, especially fish and marine animals. “After four years, not a single person had advanced to Type2 diabetes, in spite of not losing weight,” she says. “This promising study, if confirmed in a larger number of subjects, would stand out as a major breakthrough in treating diabetes”. The Omega-3 fatty acids in fish oil can help lower triglycerides and diabetics may, therefore, benefit from eating such foods. Studies suggest that overweight people who follow a weight loss programme (that includes exercise) tend to achieve better control over their blood sugar and cholesterol levels when fish rich in Omega-3 fatty acids is a staple in their low-fat diet.

Arthritis and osteoporosis: It has been found that Omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis. According to the Baltimore study, women over 65, with osteoporosis, if given Omega-3-rich diet like cold-water fish- mackerel, herring, tuna, salmon, anchovies, bluefish and mullet experience significantly less bone loss. 

Depression: People who do not get enough Omega-3 fatty acids in their diet may be at an increased risk for depression. According to the study, people with depression who ate a healthy diet consisting of fatty fish two to three times per week for five years experienced a significant reduction in feelings of depression and hostility. “Foods like walnuts, flaxseed, soy and canola oil may give you a high,” adds Dr Bali.
A note of caution—be careful about the mercury present in fish and consult a nutritionist before taking food supplements.