Most adults soon realize that they must turn to supplements to get all of the nutrition they require. In fact, it seems like there’s something for every health issue imaginable nowadays.
If you’re tired, you can add more Vitamin B12 to your diet. Iron supplements will help those who bruise easily. Vitamin E might assist when you prefer healthier skin.
The issue is it’s hard to know what supplements will actually help you and which ones might not work as they claim.
When you’re focused on heart health, you will probably hear plenty of people talking about fish oil supplements and their advantages.
Studies have indicated that fish oil supplements can provide some benefits to certain people with issues relating to heart health. Fish oil (omega-3 fatty acids) can only do so much in supplement form.
Overall, the real source for cardiovascular health advantages comes from the omega-3 fatty acids, which are part of the polyunsaturated fat group. These healthy fats are the best bet to stay heart-healthy and enjoy all the possible benefits of omega-3s.
Whenever you eat fish, you can experience the heart-healthy benefits. Here’s what to know about heart disease, omega-3s, and fish oil supplements.
What Are Omega-3 Fatty Acids (Omega-3s)?
Omega-3 fatty acids may be found in plant- and marine-based oils and foods. There are three primary types of omega-3 fatty acids. They are:
- Docosahexaenoic Acid (DHA) – This is found in oily fish, such as salmon, mackerel, and tuna.
- Eicosapentaenoic Acid (EPA) – These are also found in oily fish, such as albacore tuna, salmon, and more.
- Alpha-linolenic Acid (ALA) – This is found in various plant foods and oils, such as canola oil, soy oil, soybeans, and flaxseed oil.
ALA contains essential fatty acids, which means your body can’t produce them alone. You have to get it from your diet.
However, EPA and DHA aren’t considered essential because you can get them from ALA. Still, it’s not an efficient process, so you can’t rely on this to produce enough. The best sources of omega-3 fatty acids include fatty fish and certain oils.
How Does Omega-3 Fish Oil Help Your Heart?
Does eating fish outweigh the potential risks involved? Many people are told to avoid fish in certain situations, but you need enough omega-3 fatty acids in your diet. If you can’t get that through your diet (food), it’s wise to use dietary supplements. There are many benefits of omega-3 fish oil, and we’ll discuss them below:
Lower Triglyceride Levels
There’s consistent evidence for heart health and omega-3s that indicate they can lower your triglyceride levels. Triglycerides are a fat found within the blood and get stored as body fat. When you have higher amounts, this can lead to fatty buildup in your artery walls, increasing your risk of heart disease (stroke and heart attack).
It’s possible to consume omega-3 fatty acids in commercial fish or fish oil supplement form and lower your triglycerides. However, it’s not a one-and-done situation. You will need to lower your high triglycerides while keeping up with your diet and exercise routine.
Reduced Risk of Arrhythmias and Cardiovascular Disease
Whenever the heart beats abnormally, it’s called an arrhythmia. Some of them are harmless, but others could increase your risk of serious heart issues and stroke, such as AFib (atrial fibrillation).
Studies have shown a link between a lowered risk of cardiovascular and metabolic diseases and an increased intake of omega-3s.
However, if you have an abnormal heart rhythm, it’s crucial to understand that omega-3 fatty acids alone aren’t enough to fix the problem. You should work with your doctor to determine if taking fish oil is something that might help you.
Slower Plaque Buildup Rate
Plaque is made up primarily of calcium, cholesterol, and fat. It accumulates easily in the arteries, which limits the flow of blood to the body. This is full of oxygen and is necessary.
Overall, a diet that’s oily fish rich is often associated with a lower risk of stroke and heart attack. This includes fish and seafood.
Fish is generally low in that saturated fat you don’t want and high in healthy fats (omega-3s). Likewise, omega-3 fatty acids have anti-inflammatory and anti-oxidant effects to improve the functionality of your heart and blood vessels. Therefore, proper intake may benefit you and lower your risk of developing cardiovascular disease, such as coronary artery disease.
There haven’t been enough clinical trials yet to determine if eating fish rich in omega-3s will help with inflammatory bowel disease, but it is a possibility.
Lower Blood Pressure
A high blood pressure could cause a stroke or heart attack. The effects of omega-3s for blood pressure could be favorable. To understand this better, you must know the numbers found on a blood pressure measuring device:
- Systolic BP is the amount of pressure within the arteries when the heart muscles contract.
- Diastolic BP is the amount of pressure within the arteries between beats.
Both can be lowered when you take high doses of omega-3s.
Adding Omega 3s through Fish Oil Supplements and Foods
There are many ways to increase your intake of omega-3s, aside from fish oil supplements. The AHA (American Heart Association) recommends eating fish once a week or more often. Studies indicate a greater benefit from using food to get omega-3s.
If you don’t feel like taking fish oil supplements to get your fatty acids, that’s okay. Omega-3s are naturally found in many fish, such as mackerel, salmon, herring, tuna, and sardines. Fish haters can also use plant-based foods or oils.
These plant-based foods and oils include:
- Ground flaxseeds
- Walnuts
- Flaxseed oil
- Chia seeds
- Tofu
- Soybeans
- Soy oil
- Canola oil
You can also get your fatty acids from fortified foods like milk, juice, eggs, and more. If you do choose fish, remember that eating tainted fish can pose health risks, so be careful.
Are Omega-3s Good for Heart Disease?
Omega-3s are definitely good for your body, but they can’t cure heart disease alone. You need to focus on preventative care, such as routine check-ups, exercise, and a healthy diet, to lower your cardiovascular risk.
However, omega-3s can lower your risk of cardiovascular events when paired with other treatments.
