Why flaxseed, fish oils may help you live linger

Last week, we discussed the different types of omega 3 fat in flaxseed oil vs. fish oil, and how they related to each other. This week, we are going to compare some of the health benefits of flaxseed and fish oils.

Cholesterol: Fish oil is well known in conventional medicine to help people with high triglycerides, a type of cholesterol. In fact, there is even a prescription form of fish oil which is FDA approved for this purpose. The effect seems to vary depending on how much you take, from about a 20 percent to a 50 percent drop in triglycerides.

The downside is that usually, you have to take over 3 grams per day, and at these levels, there is more risk for bleeding and fish burps — so as always with any column topic, I recommend you talk to your doctor before considering it. By the way, some people find that if they put the fish-oil capsules in the freezer, and take the frozen capsules with a big meal, they don't get the fish burps.

Based on one small study from the 1980s, flaxseed oil doesn't seem to affect cholesterol or triglycerides significantly.

Heart disease: Eating fish at least two times a week seems to decrease the risk of heart disease for people who have never had a heart problem. The research is mostly from population studies, though, which are not considered the gold standard in medicine when it comes to "proving" something.

On the other hand, the data on fish oil is strong for people who have established heart disease. One large study from Italy found that people who took fish oil after a heart attack were less likely to die. Flaxseed oil has not been studied as well as fish oil for heart disease. But it does seem to do things that may benefit the heart based on some small studies. For example, it seems to help increase the elasticity of blood vessels, lower inflammation and make the blood less prone to clotting.

In addition, there have been large population studies that suggest that eating high amounts of alpha-linolenic acid — which is found in flaxseed oil — lowers the risk of heart disease. For instance, one study found that high ALA intake over about six years lowered the risk of a heart attack by as much as 59 percent.

Dr. Astrid Pujari is a Seattle M.D. with an additional degree as a medical herbalist; she practices at the Pujari Center and teaches as part of the residency programs at Virginia Mason and Swedish/Cherry Hill hospitals. Send questions to apujari@seattletimes.com for possible use in future columns. All information is intended for education and not a substitute for medical advice. Consult your doctor before following any suggestions given here.