The Omega-Factor

Description:

Omega-3 fatty acids can limit the inflammation that is the underlying cause of many severe diseases of modern civilization, including diabetes and cardiovascular disease. The Omega-Factor: Promoting Health, Preventing Premature Aging and Reducing the Risk of Sudden Cardiac Death presents information on the mechanisms whereby inflammation damages organs and the blood vessels serving them, as well as the hard science on the mechanisms by which the omega-3 fatty acids protect those tissues. It also features peer-reviewed evidence from clinical trials on these topics.

The book gives cutting-edge information from state-of-the-art developments such as the test that can be done to measure the omega-3 status of one’s own tissues, the “Omega-3 Index”, which can give many years of early warning so that one can take preventive steps and decrease the odds of a heart attack, stroke or kidney disease. It explains why a Mediterranean diet plan rich in omega-3 and omega-6 fatty acids is protective, and it features a six-day meal plan with recipes that will improve body levels of omega-3s. This book helps readers understand the differences between various sources of omega-3 fatty acids, namely flaxseed vs fish oil vs algae-derived oils.

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Features

• Provides evidence-based information on why blood vessels require omega-3 fatty acids to maintain health

• Details best sources of the various fatty acids, including plant-based sources

• Includes “at-home tests” to assess cardiovascular status

• Presents literature on how to improve chances of avoiding heart attacks, peripheral arterial disease, strokes, kidney disease and Type 2 diabetes

The Omega-Factor: Promoting Health, Preventing Premature Aging and Reducing the Risk of Sudden Cardiac Death is an essential resource for healthcare professionals, clinicians and dietitians, as well as for the reader who aims to achieve the goal of a much longer health-span, not just a longer lifespan.

Preface

It has been our practice to convert the references in the full-length journal articles from sundry journal or any other styles to a more or less AMA style to help you to follow up on research or clinical findings. Also, as has been our practice in past publications, we list all authors of publications wherever possible. We believe that limiting the number of authors of a given publication to a maximum of three is an arbitrary convention presumably intended to save journal space and that does not serve the science community. We hold that all authors are equally important, and they should all be cited.

In addition, we name journals in full. The references should be cited in a way that makes it easy for readers to find them should they wish to do so. Wherever possible, we also provide the Digital Object Identifier (DOI) of publications simplifying online reference retrieval. In most cases, the DOI is all that is needed to find a reference. Unfortunately, a small number of journal publications do not have a DOI. However, in some cases, there is an NIH public access PMC or PMCID number.

Also, we have adopted a numbering system that supersedes the within-journal section number (where those appear) so as to facilitate your access to the information.

Robert Fried, PhD
New York City, NY
Richard M. Carlton, MD
Port Washington, NY

Table of contents :

Cover
Half Title
Title Page
Copyright Page
Table of Contents
Foreword
Preface
Disclaimer
Acknowledgments
Chapter 1 What Is the Omega-Factor?
1.1 The Myth of the Paleolithic Gourmet
1.2 Omega-3 Fatty Acids Save Lives
1.3 Fats—A Primer
1.4 What Is Cholesterol?
1.5 What Are “Triglycerides?”
1.6 The Omega-6/Omega-3 Ratio
1.7 The Omega-3 Index (O3I)
1.8 Omega-6 and Omega-3 Fatty Acids
1.8.1 Omega-3s, of a Type, Save Lives
1.9 Omega-6 Fatty Acids
1.10 How Meaningful Is the Omega-6 to Omega-3 Ratio?
1.11 How to Find Out Our Omega-3 Index (O3I)
1.12 The Importance of the Omega-3 Index (O3I)
1.13 Your Hot-Rod Mitochondria
1.14 There’s No Free Lunch
1.15 The Three Fates
References
Chapter 2 If You Ate What They Ate in Okinawa …
2.1 Introduction
2.2 Omega-3s Are Principally Powerfully “Antioxidants:” Why Do We Need Antioxidants?
2.3 We Hate Them But We Can’t Do without Them
2.4 They Live Longer in Okinawa Because They Don’t Eat What You Eat
Why do Okinawans live longer on average than we do?
2.5 Antioxidants—the Quicker Picker-Upper
2.6 The Antioxidants the Body Makes
Exogenous antioxidants include:
2.6.1 The Antioxidant Paradox
2.7 Resveratrol for What Ails You
2.8 What Is ORAC? How Much Do We Need?
2.9 No Good Deed Goes Unpunished
2.10 It Takes 2 Pounds of Blueberries to Get the ORAC of 100 Grams of Flaxseed
2.10.1 Caveat
References
Chapter 3 Omegas Strengthen Your Blood Vessels and Your Heart
3.1 What You Don’t Know Surely Will Hurt You
3.2 It’s a Gas
3.3 How a Simple “Blunder” Explains Cardiovascular and Heart Disease
3.4 How Does Diet Damage the Endothelium?
3.5 Healthy Food Patterns vs Unhealthy Food Patterns
3.5.1 High-Sodium Diet
3.5.2 High-Animal Fat Diet
3.5.3 High-Carbohydrate Diet
3.6 At the Heart of the Matter
3.7 Arterial Vessel Compliance
3.8 Flaxseed Oil Promotes Arterial Blood Vessel Elasticity (Compliance)
3.9 Omega-3s “Lubricate” Your Heart Valves
3.10 Omega-3s Protect the Coronary Arteries
3.11 Omega-3 Fatty Acids and Cardiovascular Disease: New Recommendations from the American Heart Association (2003)
References
Chapter 4 Omega-3s and Hypertension, Atherosclerosis and Type 2 Diabetes
4.1 Essential Hypertension
4.2 What Are the Dangers of High Blood Pressure?
4.3 We Are What We Didn’t Eat
4.4 Blood Pressure and the Omega-3 Index (O3I)
4.5 Omega-3 Fatty Acids Reduce the Inflammation Process in Atherosclerosis
4.6 Omega-3s May Prevent Atherosclerosis and Stabilize, Even Reduce, Plaque
4.7 Omega-3 Fatty Acids Can Reduce Coronary Artery Plaque
4.8 Lignans in Flaxseed Slow Progression of Atherosclerosis
4.9 Type 2 Diabetes—Ants Know It Long Before You Do
4.10 Long-Term Intake of Omega-3 Fatty Acids from Fish Lowers the Risk of Developing Type 2 Diabetes
4.11 Omega-3 Fatty Acids and Heart and Blood Vessel Disease in Type 2 Diabetes
4.12 Omega-3 Fatty Acids and Peripheral Neuropathy
4.13 Omega-3 Fatty Acids Benefits in Type 2 Diabetes Eye Damage (Retinopathy)—The Secret Revealed
4.14 Omega-3 Fatty Acids Improve Diabetic Slow Wound-Healing
References
Chapter 5 Peripheral Artery Disease, Arthritis, Chronic Kidney Disease, Irritable Bowel Syndrome, Glaucoma, Age-Related Macular Degeneration and Mild Cognitive Impairment in Aging
5.1 Where’s the Fire?
5.2 Peripheral Artery Disease and Claudication
5.3 The Ankle-Brachial Index (ABI)
5.4 The ABI and Endothelial Dysfunction
5.5 Omega-3 Fatty Acid Deficiency in Peripheral Artery Disease
5.5.1 The Higher Body Omega-3 Fatty Acids, the Higher the ABI
5.6 Osteo- and Rheumatoid Arthritis
5.7 Omega-3 Fatty Acids Improve Filtration in Chronic Kidney Disease
5.7.1 Omega-3s from Fish Oil Improve Quality of Life in Dialysis Patients
5.8 Irritable Bowel Syndrome (IBS)
5.9 Glaucoma and Macular Degeneration
5.9.1 A Paradox
5.10 Omega-3 Fatty Acid DHA Protects Vision
5.11 Brain Fish Oil-Lube for Mild Cognitive Impairment in Aging
5.11.1 Inflamm-aging
References
Chapter 6 Flax I: A Pharaoh’s Garment, a Roman’s Laxative
6.1 Those Blue Flower Roadside Weeds?
6.2 Flax Is a “Functional Food”
6.3 Cyanogenic Glycosides (CNGs)
6.4 Disclaimer
6.5 Caveat
6.6 (Almost) Everything You’d Want to Know about Flaxseed
6.6.1 Supplement Dosages in Published Clinical Trials
6.7 Chronic Systemic Inflammation
6.8 Inflammation in Metabolic Syndrome (Read Endothelial Dysfunction)
6.8.1 Metabolic Syndrome
6.9 Inflammation in Ulcerative Colitis
6.10 Cardiovascular Risk Factors
6.11 Coronary Artery Disease
6.12 Abnormal Serum Lipids
6.13 Cardiovascular Risk Factors
6.14 Type 2 Diabetes
6.14.1 Type 2 Diabetes with Mild Hypercholesterolemia
6.15 Lupus Nephritis
6.16 Obesity and Insulin Resistance
6.17 Systemic Inflammation in Morbid Obesity
6.18 Prostate Cancer
6.19 Rheumatoid Arthritis
6.20 Osteoarthritis—Flaxseed Poultice Compress
6.21 Chronic Kidney Disease
6.22 Chronic Kidney Disease: Inflammation and Oxidative Stress in Hemodialysis
6.23 Polycystic Ovary Syndrome
6.23.1 Hormonal Levels in Polycystic Ovarian Syndrome
References
Chapter 7 Flax Is Good for You—At-Home Supplementation
7.1 But, What’s Good for the Goose …
7.2 Published Supplementation Recommendations
7.3 Supplementation vs Adjunct Treatment
7.4 Tracking Omega-3 Fatty Acid Intake: The Omega-3 Index
7.5 Organic vs Non-Organic Flaxseeds?
7.6 Golden Flaxseed vs Brown Flaxseed
7.7 Whole Flaxseed vs Ground Flaxseed or Flax Meal
7.8 Flax Oil
7.9 Including Flaxseed in Daily Diet
7.10 Flaxseed Recipe Books
7.11 Caveat
Note
References
Chapter 8 Flax Is Good: Fish and Other Sea Critters Are Better
8.1 Phytoplankton 101
8.1.1 Caveat
8.2 But Before We Get to Fish …
8.3 The Mediterranean Diet Score (MDS) vs the Omega-6:3 Ratio
8.4 What Is a Fish?
8.4.1 Tilapia: Benefits and Cautions
8.5 Health Benefits of Fish
8.6 Cooking Fish
8.7 Fish—Home Delivery
8.8 Fish May Have Contaminants and Dangerously High Levels of Mercury
8.8.1 Concerning Mercury
8.9 Shellfish Are Not Fish
8.10 Fish Oil
8.10.1 A Note on Cod Liver Oil
8.11 Eels
8.12 Fish Roe/Caviar, Sea Urchin and Seaweed
8.13 Shrimp, Prawn and Lobster
8.13.1 Krill and Krill Oil
8.14 Shellfish Allergy Is Not Likely to Be Iodine Allergy
8.15 Octopus and Squid
8.15.1 Caveat
8.16 Oysters and Clams
8.17 Scallops
8.18 Covid-19—Shellfish to the Rescue
8.19 Jellyfish
8.20 Mussels and Abalone
8.21 Caveat
References
Chapter 9 Omega-3 Target and Six-Day Meals Plan
9.1 Before You Head for the Kitchen
9.2 Omega-3 Index Target: 8.0%
9.3 Some Plant Sources of Omega-3 Fatty Acids
9.4 How to Determine the Omega-3 Fatty Acid Composition of Meals
9.4.1 Some Sources of Omega-3-Rich Recipes
9.5 Breakfast Recipes
9.5.1 Hearty Oatmeal Pancakes with Flax and Chia Seeds
9.5.2 Blueberry Omega-3 Breakfast Bowl
9.5.3 Homemade Açaí Bowl
9.5.4 Mini Blueberry Muffin Recipe
9.5.5 Greek Muffin-Tin Omelets with Feta and Peppers
9.5.6 Mediterranean Tofu Scramble
9.6 Lunch Recipes
9.6.1 Mediterranean Shrimp Quinoa Bowl Recipe
9.6.2 Mexican Sardine Salad Stuffed Avocados
9.6.3 Salmon Cakes with Creamy Ginger-Sesame Sauce
9.6.4 Tuna and Green Bean Salad
9.6.5 Spinach Salad with Winter Squash and Walnuts
9.6.6 Grilled Sauerkraut Avocado Sandwich
9.7 Dinner Recipes
9.7.1 Green Tea Poached Salmon with Ginger Lime Sauce
9.7.2 Baked Mediterranean Fish Recipe
9.7.3 Simply Poached Salmon
9.7.4 Salmon Salad with Parsley and Capers
9.7.5 Slow-Roasted Salmon with Fennel, Citrus and Chiles
9.7.6 Harvest Squash Medley
9.8 Optional Desserts
References
Index