Flax Seed & Cardiovascular Disease

The western diet on average is short the perfect levels of omega 3 fatty acid (which we can get from flax seed meal, flax seed oil and fish oil) and has a high level of grains in it. The challenge for individuals in this situation is that this balance heightens inflammation in the body and could go along way to explain the rise in cardiovascular disease in our society. Can anything be done? Apart from proteins, carbohydrates, vitamins, minerals, we need healthy fats from our diets. There are two fats that are vital to us and we can't manufacturer them ourselves; they are named omega 3 and omega 6. Once our bodies have processed the omega 3 fatty acids we end up with hormone like chemicals e.g. prostaglandins and leukotrienes. Now the hormones made from omega 3 tend to reduce inflammation whereas the hormones from omega 6 tend to produce inflammation. So what you ask.

If the ratio of these oils is too high (excessive omega 6 to omega 3), we increase the likelihood of producing inflammatory conditions such as heart disease. Flax seed (either flax seed meal or flax seed oil) provides one of the largest amounts of omega 3 essential fatty acid out of all non-animal sources. A study I came across (Exp Biol Med. 2008 Jun;233(6):674-88), believed that great benefit in chronic inflammatory conditions was noted at a ratio of omega 6:omega 3 of 2-3/1 but, western diets are often found at 15-16/1! (remember increased omega 6:3 pro inflammation). Correction of this imbalance can be ticky to do via normal diet itself unless you are consuming large amounts of oily fish. It is possible you may need to use supplementation.

Now the fabulous little flax seed in its flax seed meal or flax seed oil form or fish oils could help to decrease your likelihood of developing heart disease but how much do you take? Well one of the best scientific methods I know involves testing the ratio of the EFA's in our red blood cells. When you have the result you can determine how many mg/grams of omega 3 you need to add to your diet to address the imbalance. This is something you need to talk to your doctor about. If you essentially just want to supplement and not get any tests, then consuming more flax seed meal or fish oils will almost certainly help. Note however that if you possess any chronic digestive disorders or need to take certain medications (e.g. blood thinning drugs), you must ask your physician initially because you may run into side effects.

One final comment if you believed all fats are bad and you must avoid all fats I would first remind you that there are two fats that are necessary for your health and also consider the Inuits. They have high fat diets; whale meat and seal blubber and salmon etc and they possess a low occurrence of heart disease. It is believed that one of the contributing factors is the high levels of omega 3 oil from the fish that they eat. Flax Seed meal, flax seed oil and fish oils could therefore help you in a similar way.