Sardines, being an affordable source of Omega-3 and other cardioprotective nutrients, can potentially reduce the need for Omega-3 supplementation and manage cardiometabolic diseases.

2023 Frontiers in Nutrition Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits Santos HO, May TL, Bueno AA

Review Article Cardiovascular Disease Cholesterol High Blood Pressure

The abstract primarily acknowledges the importance of Omega-3 polyunsaturated fatty acids with respect to managing diseases related to heart health and metabolism, for instance, type 2 diabetes, hypertension, hypertriglyceridaemia, and fatty liver disease. However, these fatty acids are not the sole beneficial component of sardines. Minerals including but not limited to calcium, potassium, and magnesium as well as substances like taurine and arginine found in sardines have a significant role in controlling mild inflammation and oxidative stress which are usually present in cardiovascular diseases and hemodynamic dysfunction.

The results discussed in the abstract suggest a positive correlation between consumption of sardines and potential cardiometabolic benefits. By considering the dose-response relationship effects, a pragmatic approach towards consumption of nutrients was suggested. The intake of sardines was seen not only as a means of Omega-3 supplementation but also as a comprehensive approach to enhancing cardiovascular health. The abstract concludes with an emphasis on the many beneficial nutrients found in sardines besides Omega-3, underlining the need to shift the focus from synthetic supplementation to natural dietary improvement.

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Oat supplementation interventions can improve cardiovascular health markers among adults, regardless of their diet or metabolic conditions.

2022 European Journal of Nutrition Effect of oat supplementation interventions on cardiovascular disease risk markers: a systematic review and meta-analysis of randomized controlled trials Llanaj E, Dejanovic GM, Valido E, Bano A, Gamba M, Kastrati L, et al.

Meta-Analysis Cardiovascular Disease Cholesterol Oats

The methodology involved analyzing various randomized clinical trials that tested how oats, or extracts rich in oat beta-glucan and avenanthramides affected markers of cardiovascular disease risk. The sample population was predominantly subjects with high cholesterol, obesity, and mild metabolic disturbances. Interventions were compared to control arms without oats.

In the discussion on results, it was found that subjects receiving the oat supplementation had improved health metrics such as total cholesterol, LDL cholesterol, glucose levels, body mass index, weight, and waist circumference. However, when the oat supplementation was compared to heterogeneous interventions, like wheat, eggs, rice, etc., reductions in the levels of glycated haemoglobin, diastolic blood pressure, HDL cholesterol, and apolipoprotein B were also seen. Despite these promising results, there were some concerns around the bias risk associated with the majority of included randomized clinical trials.

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Omega-3 fatty acids found in selected fish oils, particularly smoked eel, effectively managed dyslipidemia and reduced cardiovascular disease risk factors.

2021 Journal of Medicinal Food Influence of Omega-3 Fatty Acid-Rich Fish Oils on Hyperlipidemia: Effect of Eel, Sardine, Trout, and Cod Oils on Hyperlipidemic Mice Kontostathi M, Isou S, Mostratos D, Vasdekis V, Demertzis N, Kourounakis A, et al.

Animal Study Cardiovascular Disease Cholesterol Digestive Health

The study began by inducing dyslipidemia through a high fat diet in a mouse model. After 30 days of this diet, all animals displayed hyperlipidemia. Subsequently, the diet was switched to consist of 90% standard rodent chow and 10% oil derived from different fish varieties (eel, sardine, cod liver, trout). This diet was maintained for the next 60 days. Blood glucose, total blood cholesterol, triglycerides, and high-density lipoprotein were quantified at the end of the study period. Additionally, the fish oils' omega-3 and omega-6 fatty acid percentages and ratio were taken into account by using gas chromatography.

The results showed that incorporating fish oils in the diet considerably improved the hyperlipidemic state triggered by the high-fat diet. Specifically, eel and cod liver oil diets led to significant decreases in triglycerides. Meanwhile, all diets, apart from the standard rodent chow and sardine, resulted in noticeable decreases in blood glucose. Interestingly, smoked eel stood out as the best source for omega-3 fatty acids due to its optimal balance of omega-6 fatty acids, excellently alleviating the mixed hyperlipidemia induced by the high-fat diet.

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Consumption of dark chocolate and cocoa products has been shown to significantly reduce serum levels of low-density lipoprotein (LDL) and total cholesterol (TC), indicating potential cardiovascular benefits.

2011 European Journal of Clinical Nutrition Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis Tokede OA, Gaziano JM, Djoussé L

Meta-Analysis Cardiovascular Disease Cholesterol Cocoa

The research aimed to investigate the impact of dark chocolate and cocoa product consumption on lipid profiles, particularly focusing on LDL, TC, high-density lipoprotein (HDL), and triglycerides (TG). A thorough literature search identified 10 clinical trials involving 320 participants, with intervention durations ranging from 2 to 12 weeks. The analysis revealed a significant reduction in both LDL (difference in means: -5.90 mg/dl) and TC (difference in means: -6.23 mg/dl) levels following the consumption of dark chocolate or cocoa products. However, no statistically significant effects were observed for HDL and TG. These findings suggest short-term beneficial effects on total and LDL cholesterol with no major impact on HDL and TG.

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