健康生活｜吃海鲜不再是补充Omega-3的唯一途径，植物版Omega-3（核桃&亚麻籽）也可以促进心脏健康，降低患心脏病的风险
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补充欧米伽-3，不一定要吃昂贵的海鲜，还可以吃平价的核桃等。
研究人员发现，食用核桃和亚麻籽等植物性食物中的 ALA，也可以降低 10% 的心血管疾病风险和 20% 的致命冠心病风险。
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<hr/>一提到欧米伽-3，人们就会想到鲑鱼（三文鱼），但一项新的研究综述发现，这种营养物质的主要植物性版本- α-亚麻酸 (ALA) 对心脏健康有益，对那些不吃海鲜的人来说，可以降低患心脏病的风险。
People often think of salmon when they think of omega-3 fatty acids, but a new research review found that the major plant-based version of the nutrient, alpha-linolenic acid (ALA), can benefit hearthealth and reduce the risk of heart disease for those who don't eat seafood.
在一项全面的文献综述中，研究人员发现，食用胡桃和亚麻籽等植物性食物中含有的ALA，与心血管疾病风险降低 10% 和致命冠心病风险降低 20% 相关。
In a comprehensive literature review, the researchers found that consuming ALA that is found in plant-based foods like walnuts and flaxseeds was associated with a 10% lower risk of cardiovascular disease and a 20% reduced risk of fatal coronary heart disease.
宾夕法尼亚州立大学营养科学教授佩妮・克里斯-埃瑟顿 (Penny Kris-Etherton) 说，这项研究表明，有多种方法可以满足欧米伽-3脂肪酸的推荐摄入量。
Penny Kris-Etherton, Evan Pugh University Professor of Nutritional Sciences at Penn State, said the review suggests there are multiple ways of meeting the recommendations for omega-3 fatty acids.
Photo: Nutrition Review
克里斯-埃瑟顿说：「人们可能因为各种原因不想吃海鲜，但对他们来说，食用欧米伽-3 来降低患心脏病的风险和促进整体健康仍然很重要。以植物为基础的 ALA，以核桃或亚麻籽的形式，也可以提供这些好处，特别是当纳入富含水果、蔬菜和全谷物的健康饮食中时。」"
People may not want to eat seafood for a variety of reasons, but it's still important for them to consume omega-3s to reduce the risk of heart disease and to promote overall health," Kris-Etherton said. "Plant-based ALA in the form of walnuts or flaxseeds can also provide these benefits, especially when incorporated into a healthy diet rich in fruits, vegetables, and whole grains."
宾夕法尼亚州立大学 (Penn State) 营养学助理教授珍妮弗・弗莱明 (Jennifer Fleming) 说，他们还发现，对于那些确实吃海鲜的人来说，他们可以从食用植物性的欧米伽-3 中获得额外的好处。
Jennifer Fleming, assistant teaching professor of nutrition at Penn State, said they also found evidence that for people who do eat seafood, they could get extra benefits from eating plant-based omega-3s.
Photo: India Ahead
弗莱明说：「当饮食中欧米伽-3 含量较低的人食用 ALA 时，他们看到了心血管健康方面的好处。但当人们从其他来源获得高水平的欧米伽-3 时，摄入更多的 ALA，他们也看到了好处。可能是 ALA 与其他欧米伽-3 协同工作。」"
When people with low levels of omega-3s in their diet ate ALA, they saw a benefit in terms of cardiovascular health," Fleming said. "But when people with high levels of omega-3s from other sources ate more ALA, they also saw a benefit. It could be that ALA works synergistically with other omega-3s."
这篇综述最近发表在《营养进展》杂志上。
The review was recently published in Advances in Nutrition.
之前的研究表明，欧米伽-3 可以降低患心脏病的风险。然而，这一结论是基于海洋衍生的欧米伽-3 的大量证据，而 ALA 有益的证据较少。
Previous research has linked omega-3s with a lower risk of heart disease. However, this conclusion was based on a large evidence base from marine-derived omega-3s, and there was less evidence for the benefits of ALA.
在这篇综述中，研究人员分析了此前研究的数据，以评估 ALA 对心脏病和心脏病风险因素（如血压和炎症）的影响。分析的研究包括随机对照试验和观察性研究。
For the review, the researchers analyzed data from previous studies to evaluate the effects of ALA on heart disease and heart disease risk factors like blood pressure and inflammation. The studies analyzed included both randomized controlled trials and observational studies.
虽然一些观察性研究依赖于参与者报告他们吃某些食物的频率，以确定他们摄入了多少 ALA ，但其他研究使用生物标志物—一种测量血液中 ALA 水平的方法—作为更准确的测量。
While some of the observational studies relied on the participants reporting how often they ate certain foods to determine how much ALA they were consuming, others used biomarkers -- a way of measuring levels of ALA in the blood -- as a more accurate measure.
Photo: SelfDecode Supplement
「随着精确营养和个性化医疗的出现，我们比以往任何时候都更加意识到，需要确定和瞄准那些可能从增加富含 ALA 的食物摄入中受益最大的人。」亚历克斯・萨拉-维拉 (Aleix Sala-Vila) 说，他是这篇论文的第一作者，也是研究中心 Mèdiques-Barcelona 的研究员。「密切关注血液中ALA的含量及其对心脏健康的影响，可能有助于这方面的努力。」"
With the advent of precision nutrition and personalized medicine, we are more aware than ever of the need to identify and target individuals who might get the largest benefit from increasing their consumption of ALA-rich foods," said Aleix Sala-Vila, lead author on the paper and researcher at the Institut Hospital del Mar d'Investigacions Mèdiques-Barcelona. "Paying close attention to the amount of ALA in the blood and how it affects heart health could help in this effort."
在分析了这些研究之后，研究人员发现ALA 对降低致动脉粥样硬化的脂质和脂蛋白（例如，总胆固醇、低密度脂蛋白胆固醇和甘油三酯）以及血压和炎症有有益的作用。这可能有助于解释 ALA 对心脏健康的好处，Emilio Ros说，他是调查研究所 Biomèdiques August Pi Sunyer 的退休研究员，该研究所与巴塞罗那医院诊所和巴塞罗那大学有联系。
After analyzing the studies, the researchers found that ALA had beneficial effects on reducing atherogenic lipids and lipoproteins -- for example, total cholesterol, low density-lipoprotein cholesterol and triglycerides -- as well as blood pressure and inflammation. This could help explain ALA's benefits to heart health, according to Emilio Ros, emeritus investigator at Institut d'Investigacions Biomèdiques August Pi Sunyer, a research institution linked to Hospital Clínic of Barcelona and Barcelona University.
Ros 说：「我们能够找到证据支持目前的膳食指南，ALA 应该提供一天总能量的约 0.6-1%、即女性每天约 1.1 克和男性每天约1.6 克。可以被纳入饮食和食物,如核桃、亚麻籽、蓖麻油和大豆油和食用油等。」"
We were able to find evidence supporting current dietary guidelines that ALA should provide about 0.6%-1% of total energy in a day, which is about 1.1 grams a day for women and 1.6 grams a day for men," Ros said, "and can be incorporated into the diet with foods such as walnuts, flaxseeds, and cooking oils such as canola and soybean oils.
Photo: Livestrong
这些建议相当于大约1/2 盎司的核桃或不到一茶匙的亚麻籽油。
These recommendations are equal to about 1/2 ounce of walnuts or just under one teaspoon of flaxseed oil.
研究人员说，未来的研究需要帮助更好地了解 ALA 对其他主要慢性疾病的影响。此外，有必要评估最近的科学文献是否支持新的、更高的 ALA 膳食建议。
The researchers said that future studies are needed to help better understand the effects of ALA on other major chronic diseases. In addition, there is a need to evaluate whether the recent scientific literature supports new, higher dietary recommendations for ALA.
加州核桃委员会帮助支持了这项研究。
The California Walnut Commission helped support this research.
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