Research
Macro partitioning
Increasing dietary alpha-linolenic acid (ALA) reduces platelet aggregation and improves cardiovascular risk markers, although it is less potent than long-chain n-3 fatty acids (EPA/DHA) due to conversion competition with linoleic acid (LA).
If you rely on plant sources like flax or walnuts, minimize high-n-6 oils (corn, soy, sunflower) in your diet. This reduces competition for enzymes, allowing your body to convert more ALA into beneficial EPA/DHA. Note that ALA alone will not lower triglycerides as effectively as fish oil.
GoodQualifiesHIGH confidence
Indu and Ghafoorunissa (1992) showed that although keeping the amount of dietary LA constant, 3.7 g ALA appears to have biological effects similar to those of 0.3 g long-chain n-3 PUFA... ALA supplementation did not alter triacylglycerol concentrations. As shown by others, only long-chain n-3 PUFA have triacylglycerol-lowering effects.
Why this rating
Cites specific clinical studies (Indu and Ghafoorunissa, 1992; Emken et al., 1994) demonstrating metabolic conversion rates and physiological effects.
Source
Human Requirement for N-3 Polyunsaturated Fatty Acids
Artemis P. Simopoulos · Poultry Science · 2000
narrative_reviewCited 708×
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