New Australian research has found eating fish may have the edge over fish oil capsules when it comes to lowering blood pressure, a known risk factor for heart disease.

The study, published this month in the Dietitians Association of Australia’s journal Nutrition & Dietetics , compared the effect of 1g/day of healthy omega-3 fats from fresh salmon and fish oil capsules on an ‘omega-3 index’ and heart disease risk factors.

Both fish and fish oil capsules increased the ‘omega-3 index’ to the level thought to be linked with a lower risk of dying from heart disease. And eating fish, but not fish oil capsules, was also linked with a marked reduction in blood pressure.

Eleven patients with heart disease, recruited from St Vincent’s Hospital in Melbourne, took part in the study. Participants were mostly working-age males with no smoking history and a moderate alcohol intake.

They either took two fish oil capsules six days a week, or ate two 150g serves of fresh Atlantic salmon per week, over twelve weeks. They then had a ‘wash-out’ period where they went back to their usual diet and didn’t take supplements, before swapping across to the other treatment for a further 12 weeks.

Researcher Catherine Itsiopoulos said the study showed that fish intake may have additional heart health benefits over fish oil for people with heart disease.

‘Fish is a whole food, so as well as omega-3 fats it has other beneficial nutrients such as taurine and selenium. And it may be that eating fish replaces other less healthy foods, meaning a better diet overall,’ said Associate Professor Itsiopoulos, an Accredited Practising Dietitian.

She said omega-3 fats have been linked with numerous health benefits, but intake is well below recommended levels in many populations.

Catherine Itsiopoulos’ tips for increasing omega-3 intake through diet:
• Eat two to three meals per week of oily fish (such as salmon, sardines, mackerel or tuna).
• Choose omega-3 enriched eggs
• Use canola oil for cooking, flaxseed oil for making dressings and mayonnaise, and extra-virgin olive oil for dipping, sprinkling and tossing onto vegetables and salads
• Use canola margarine as a spread or in baking
• Switch to omega-3 enriched wholemeal bread
• Try ground flaxseed (flaxseed meal) as a topping on breakfast cereal
• Use lean cuts of meat (beef or lamb).

For further information or to organise an interview with Catherine Itsiopoulos, contact Holly Smith, Dietitians Association of Australia on 0409 661 920.

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