Why do Cardiologists like Dr. Kahn recommend Omega-3's for Heart Health?

BY: COMPLEMENT

Key Takeaway

If you eat a 100% plant-based diet, it’s likely you’re missing out on two of the three critical forms of Omega-3s; the long-chain DHA and EPA forms. Most vegetarians and vegans are not obtaining these Omega-3s in their diet, unless they consume very large amounts of seaweed.

Higher Heart Rate Variability (HRV) indicates a greater ability to respond to stress or exercise. People with low HRV are more likely to experience sudden, unexpected cardiac death. And people with low Omega-3 levels are more likely to have low HRV.

Consider fortified foods, increasing your consumption of seaweed, or supplementing, with a vegan source of EPA and DHA.

Many people don't realize that Omega-3s affect your heart health—and if you eat a plant-based diet, new research shows it's likely you're not getting enough of them.

One of the best things we can do to prevent or reverse heart disease is to eat a whole-foods, plant-based diet.

There are three notable types of Omega-3s: ALA, EPA, and DHA. ALA is abundantly available in many plant foods. EPA and DHA are more complex to obtain as they are mainly found in microalgae and other seaweeds.

"Attaining adequate sources of B12, D3, and Omega-3s DHA/EPA is critical to ensuring your plant-based diet is protecting your health for the long run." - Dr. Joel Kahn M.D.

Both DHA and EPA can be converted from ALA, but the conversion rates are extremely low. Non-fish eaters may have an increased conversion efficiency, however, so it is possible that vegetarians and vegans may convert more EPA and DHA from ALA.

How Omega-3s Impact Your Heart Rate

HRV is the change in the time interval between heartbeats, important for cardiovascular health. People with low Omega-3 levels are more likely to have low HRV.

How That Affects Your Vegan/Plant-based Lifestyle

There is evidence that vegans may have lower levels of circulating Omega-3s than other segments of the population.

Although both vegans and omnivores were below optimal Omega-3 levels, vegans had significantly lower levels, leading to concerns beyond just HRV.

How to Protect Your Heart and Healthspan

Consider supplementing with EPA and DHA or increasing seaweed consumption to maintain a strong cardiovascular system.