Fish Oil Supplements

Hello folks,

This article is from Nutritionfacts.org and Dr. Michael Greger:

Are the purported benefits of fish oil supplementation for the prevention and treatment of heart disease just a “fish tale“? Thanks to recommendations from organizations such as the American Heart Association that individuals at high risk for heart disease ask their physicians about fish oil supplementation, fish oil has grown into a multibillion dollar industry. We now consume over 100,000 tons of fish oil every year.

But what does the science say? A systematic review and meta-analysis published in the Journal of the American Medical Association looked at all the best “randomized clinical trials evaluating the effects of omega-3’s on lifespan, cardiac death, sudden death, heart attack, and stroke.” The studies told the subjects to either eat more oily fish or to take fish oil capsules. What did the study find? Overall, the researchers found no protective benefit for all-cause mortality, heart disease mortality, sudden cardiac death, heart attack, or stroke.

What about for those who already had a heart attack and are trying to prevent another? Still no benefit. Where did we even get this idea that omega 3’s were good for the heart? If we look at some of the older studies, the results seemed promising. For example, there was the famous DART trial back in the 80s involving 2,000 men. Those advised to eat fatty fish had a 29% reduction in mortality. Pretty impressive—no wonder it got a lot of attention. But people seemed to have forgotten the sequel, the DART-2 trial. The same group of researchers, and an even bigger study (3,000 men). In DART-2 “those advised to eat oily fish and particularly those supplied with fish oil capsules had a higher risk of cardiac death.”

Put all the studies together, and there’s no justification for the use of omega 3s as a structured intervention in everyday clinical practice or for guidelines supporting more dietary omega-3’s. So what should doctors say when their patients follow the American Heart Association advice to ask them about fish oil supplements? Given this and other negative meta-analyses, “our job as doctors should be to stop highly marketed fish oil supplementation in all of our patients.”

 

http://nutritionfacts.org/2015/03/05/the-reversal-on-fish-oil/?utm_source=rss&utm_medium=rss&utm_campaign=the-reversal-on-fish-oil&utm_source=NutritionFacts.org&utm_campaign=1399986c03-RSS_BLOG_DAILY&utm_medium=email&utm_term=0_40f9e497d1-1399986c03-23325069

 

 

A tasty recipe for a main meal from Fat Free Vegan Kitchen. There are quite a few ingredients but maybe it will serve as an inspiration!

 

Black and Red Lentil Chili

Black lentils hold their shapes while red lentils break down slightly to thicken the chili. This is one of those dishes that tastes best after the flavors have a chance to blend, so if possible, make it ahead of time and reheat before serving.

Ingredients

  • 1 large onion, chopped (about 2 cups or 1/2 lb.)
  • 1 large bell pepper, any color, chopped (about 1 cup or 5 oz.)
  • 6 cloves garlic, minced
  • 1 tablespoon mild chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon mexican oregano (or regular oregano)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chipotle chile powder (or to taste)
  • cup black (beluga) lentils, rinsed and picked over (see notes below)
  • 1/4 cup split red lentils 
  • 4 cups low-sodium vegetable broth 
  • 1 16-ounce can tomatoes
  • 1 teaspoon low-sodium soy sauce or  tamari
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon salt (optional or to taste)

Instructions

  1. Heat a large casserole or stove top pot.  Add the onions and cook until they begin to brown, adding water by the tablespoon if they start to stick. Add the peppers and garlic and cook for another couple of minutes, adding water as needed.
  2. Add all the dry spices and the lentils and cook while stirring for another minute. Stir in the vegetable broth and tomatoes. Cook, covered, on low until the lentils are done, adding additional water or broth if it gets too thick. Allow at least 30 minutes.
  3.  Stir and check that lentils are tender. Add the vinegar, soy sauce, and salt to taste. If the chili seems too thick, add additional broth or water. Check seasonings and add extra to taste. Serve sprinkled with chopped fresh parsley or cilantro.

Note:

If you can’t find black beluga lentils, try using French green lentils, also known as puy lentils.


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