Individuals who consume a diet rich in plant-based omega-3 fatty acid alpha-linolenic acid (ALA), such as those found in walnuts, may have a reduced risk of cardiovascular disease (CVD), particularly coronary heart death, according to a new meta-analysis published in the recent issue of the American Journal of Clinical Nutrition.
The systematic review incorporated 27 original studies and included 251,049 individuals and found that overall ALA exposure was associated with lower risk of CVD. In the pooled dietary analysis, each 1 gram per day increment of ALA intake was associated with a 10% lower risk of CHD death. The researchers said there may be a direct or indirect antiarrythmic effect of ALA that could partially explain why ALA appeared protective against CHD. Previous studies have found ALA consumption may lower cholesterol levels, positively affect thrombosis, improve endothelial function and decrease inflammation.
The type of omega-3s found in walnuts and other plant sources are different from the type of omega-3s found in fish. Penny Kris-Etherton, Ph.D., distinguished professor of nutrition at The Pennsylvania State University, said consumers need to understand the nutritional benefits of plant-based omega-3 fatty acids, adding that "research is showing that the effects of ALA may have unique and independent benefits important to our well-being."
Kris-Etherton said eating a handful of walnuts, for example, is a great way to boost a person’s ALA intake because 1 ounce of walnuts provides more than the amount of ALA recommended by the Institute of Medicine (IOM) and a host of additional nutrients.
Cardiologist Dr. James Beckerman said the study is extremely noteworthy and suggests people include more ALA-rich food sources into their diet to promote heart health and potentially lower the risk of fatal cardiac events.
"Given that plant sources of ALA are cheaper and more accessible to many people as compared to omega-3 fatty acids from fish, this study expands our arsenal to fight heart disease with safe and well tolerated dietary interventions that are easy for people to incorporate into their lifestyles," he said.
