For the first time, studies revealed that postmenopausal women who ate one or more servings of tuna or dark fish could slow down the progression of narrowing of the arteries, otherwise known as arteriosclerosis.

The Deteriorating Impact of Arteriosclerosis

Simply stated, arteriosclerosis is the buildup of plaque in the arteries. If the plaque grows large enough, it could dramatically cut down the capability of blood flow. One of the most dangerous results of arteriosclerosis happens when a blood clot forms from the plaque rupturing, which then breaks off and travels to a different part of the body.

If a blood vessel that feeds the heart is blocked, the result is a heart attack. On the other hand if a blood vessel that feeds the brain is blocked, the result is a stroke. As heart disease worsens, arteries begin to clog, which causes a reduction in the blood flow to the heart.

A study of women was designed to evaluate the consumption of fish and atherosclerosis. The study consisted of the women receiving three coronary angiographies, an X-ray of the blood vessels of the heart. One test was taken at the onset of the study and the second test was given three years after completion of the study.

The purpose of the tests was to find out if there was any change in the diameter of the coronary arteries and any signs of coronary lesions.

Eat Your Way to a Healthier Heart With Omega-3 Fatty Acids

The women who included fish at least once a week into their diet were shown to have lesser lesions in their arteries than the women who ate fish less frequently. Even more significant were the findings revealing that women with diabetes who consumed fish more than once a week displayed a 60 percent less narrowing of the arteries than the women who ate less than two servings of fish each week.

These findings were an indication of how fish could slow down the progression of coronary artery disease. The secret to these heart healthy benefits are the high amounts of omega-3 fatty acids found in fish. Canned tuna and salmon, both high in omega-3 fatty acids, were ranked as two of the most frequently eaten fish in the U.S.

Results from the study showed that the women who ate one or more servings of tuna or dark fish every week had less significant changes in the diameter of their coronary arteries than women who ate different kinds of fish. Researchers attributed these findings to the higher omega-3 levels found in dark fish.

These findings motivated the American Dietetic Association to make the following recommendations:

• Eat at least two servings of fish each week
• Eat fatty fish such as canned tuna

American Journal of Clinical Nutrition September 2004 Vol. 80, No. 3, 626-632

Dr. Mercola's Comments:

As I have written in the past, taking plenty of fish oil, which is rich in omega-3, is known to cut the risk of heart disease and death. Now researchers have found that eating fish significantly reduces the progression of coronary artery atherosclerosis (the build-up of plaques in the arteries) among women who already have coronary artery disease. So not only is the omega-3 in fish useful for preventing heart disease, but it appears to slow the progression of it as well. It's important to mention that I don't recommend eating fish due to all of the contamination concerns. Additionally, after we completed extensive testing on fish from a company that takes the salmon from the interior of Alaska, we were surprised and delighted to find that the mercury levels were virtually undetectable. If you enjoy the delicious taste and immense health benefits of some of the world's finest salmon -- Alaskan wild red -- but you are concerned about the mercury now found in dangerous amounts in almost all fish, then please consider trying the Alaskan wild red salmon from Vital Choice that tested safe and that I now carry. Omega-3 is essential to the human body, however the diets of most Americans are dangerously low in omega-3. As a matter of fact, researchers believe that about 60 percent of Americans are deficient in Omega-3 fatty acids, and 20 percent have so little that test methods cannot even detect any in their blood. For these reasons, I recommend, above almost any other addition to everyone's diet, fish oil and cod liver oil. I have researched and tried many fish oil brands but only carry Carlson's brand fish oil and cod liver oil as I have found it to be the most superior available. It is purified to the highest standards to be free from mercury and other toxins and is made without chemical modification and processing. Now is the time of year when most people living in the US will want to finish up their fish oil and switch to cod liver oil. The BEST way to know when to switch is to actually measure your vitamin D level. This test can be done in any doctor's office. My experience is that most people I see do not obtain enough sun exposure and benefit from taking cod liver oil year round. However, there are clearly a fair number of people (primarily those reading this newsletter) who have obtained healthy vitamin D levels by either consuming cod liver oil, or better yet, getting great sun exposure. Many of these people should not shift to cod liver oil till late October or November. So, again, if at all possible, I would strongly encourage you to get your vitamin D level tested as that is the safest way to know when to switch. Related Articles: Omega-3 is Essential to the Human Body Omega 3 Oils: The Essential Nutrients New Findings About Omega-3 Fatty Acids and Depression Flax is Not the Best Omega-3 Fat The Vital Role of Essential Fatty Acids For Pregnant and Nursing Women Cod Liver Oil May Make Children Smarter