For a healthy heart: scientists have found a solution for those who do not like fish oil and seafood

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Omega-3 fatty acids, which are rich in fish oil, oily fish and many seafood, have become very popular because of their benefits for the cardiovascular system. However, not everyone likes fish and, even more so, fish oil.

A study by a joint team of scientists from Spain and the United States, published in the journal Advances in Nutrition, showed that the plant version of omega-3 – alpha-linolenic acid (ALA) can also protect heart health. In a multidisciplinary review, the research team found that consuming ALA from various plant foods helped reduce the risks of cardiovascular disease and coronary heart disease.

The analysis also showed that alpha-linolenic acid has beneficial effects in reducing atherogenic lipids, lipoproteins (namely total cholesterol, low-density lipoprotein cholesterol (LDL) cholesterol, and triglycerides), inflammation, and blood pressure.

As the scientists note , good sources of ALA are many vegetable oils (primarily linseed, rapeseed, castor oil), walnuts, flax seeds. “Plant-based ALA in the form of walnuts or flaxseed may also provide cardiovascular benefits, especially when included in a healthy diet rich in fruits, vegetables and whole grains,” explains one of the study's authors, Penny Chris-Etherton of the University of the state of Pennsylvania.

The analysis showed that people who completely avoid fish and seafood get even more benefits from consuming plant-based omega-3 analogues than those whose diet includes fish.

The recommendation of scientists is to consume about 1.1 g of ALA per day for women and 1.6 g per day for men. This is about 14 g of walnuts or one teaspoon of linseed oil.