Fish oil and African Americans
There a lot of people taking fish oil capsules as a supplement on a daily basis. Where did that come from? Why is it important?
It has been shown that people who eat more fish have lower rates of heart disease, the number one killer of African Americans. Fish oil supplements are rich in omega-3 fatty acids, which reduce inflammation and improve heart health. By lowering triglyceride levels and blood pressure, fish oil can help prevent plaque buildup in the arteries. Plaque build-up narrows the vessels, driving up blood pressure while also increasing the risk of blocking them completely. A clogged artery in the heart is a heart attack, a clogged artery in the brain is a stroke, while a clogged artery in the legs causes “peripheral vascular disease.” For the men out there, clogged arteries in your penis causes erection problems.
African Americans have the highest incidence of high blood pressure, heart disease (clogged arteries), heart failure, and sudden cardiac death. So this is important!
WHAT’S IN FISH OIL?
Fish oil is a common source of omega-3 fatty acids, which have been shown to have numerous health benefits. Omega-3 fatty acids help to reduce triglyceride levels, which can lower the risk of developing heart disease. They also contribute to reducing blood pressure, minimizing the strain on the cardiovascular system. Additionally, omega-3s have anti-inflammatory properties that prevent the development of arterial plaque, ensuring smoother blood flow and reducing the risk of heart attacks and strokes. Studies have found that African Americans tend to have lower levels of omega-3 fatty acids compared to other racial/ethnic groups. These lower levels may contribute to our higher heart disease problems.
We Eat Less Fish?
One reason for the lower levels of omega-3 fatty acids in African Americans may be the cultural dietary preferences, as traditional African American cuisine tends to be higher in saturated fats and lower in omega-3 rich foods like fish. Putting salted pork in our vegetables and boiling the healthiness out of them is a practice that needs to be abandoned.
Overall African Americans tend to eat less fish. As consumption of seafood goes up, so does the cost of the meal. Less income, less fish, more income, more fish. Additionally, African Americans are more likely to live in food deserts, areas where access to healthy, nutritious food (like fish) is limited, which may also contribute to the lower omega-3 fatty acid intake.
Genetic Variations
Genetic variations in the metabolism of omega-3 fatty acids may also play a role in the lower levels observed in our community. Several studies have indicated that genetic polymorphisms related to the metabolism of fatty acids can affect the levels of omega-3 in the body. For instance, research published in the American Journal of Clinical Nutrition found that certain genetic variants in African Americans are associated with a reduced ability to convert plant-based omega-3 fatty acids into their more beneficial forms. This means we absorb fish-based omega-3 oils better than plant-based oils. https://www.sciencedaily.com/releases/2023/10/231011182207.htm
Plant-Based Omega-3 is NOT Best for Us
If you see “Vegetarian Omega-3,” “Vegan Omega-3,” “Omega-3 from algae,” or anything that doesn’t list FISH, African Americans have a lower ability to absorb it. Who knows why, but the research shows that.
May Prevent Cancer Too!
Another major study showed that fish oil (oily fish) may also help to prevent cancer, particularly breast cancer. Several investigations demonstrate that various components of oily fish have anti-cancer effects. One investigation revealed that consuming fish one to five times per week reduced the overall possibility of breast cancer. Another large study found that “fish-eaters” had a reduced risk for all cancers compared with “meat-eaters.”
Eat More Fresh Fish
To incorporate more fish oil into the diet, African Americans can consider taking high-quality fish oil supplements available in capsules or liquid form. Additionally, integrating fatty fish like salmon, mackerel, and sardines into weekly meal plans can provide a natural source of omega-3 fatty acids. Seeking out recipes that highlight these fish, such as grilled salmon salads or mackerel patties, can make it easier to enjoy these nutritious options regularly.
TAKE A FISH OIL SUPPLEMENT DAILY
