Worldwide communities, like the Japanese and Greenland Eskimos, who eat a diet that includes high levels of omega-3 fatty acid rich fish, have a lower risk for heart disease compared to someone who consumes a typical American diet which doesn’t include nearly as much fish. (1)
What are Omega-3 fatty acids?
An omega-3 fatty acid is an unsaturated, “essential” fatty acid chiefly found in fish oils. Two acids –eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in certain types of fish like salmon, mackerel, and herring to name a few. Because the body doesn’t produce omega-3s on its own, they are considered an “essential” fatty acid to add to a healthy diet.
What heart-health benefits do omega-3’s have?
- Decrease triglycerides levels and raise “good” HDL cholesterol
- Lower blood pressure
- Improve the health of blood vessels
- Prevent arterial plaque buildup
- Lower heart rate
- Reduce irregular heartbeats
- Decrease risk of blood clots
- Reduce overall risk of heart disease
Omega-3 Supplementation
Millions of people around the world are taking omega-3 fish oil supplements to protect them from heart disease. In fact, in a 2012 survey conducted by the National Institutes of Health (NIH), “Fish oil was the most popular natural product used by adults in the US in 2012.” (2)
Most people don’t get enough omega-3 fatty acids in their diet. “If you’re not consuming fish (3.5 ounce serving) two or more times a week, I would definitely recommend a fish oil supplement,” Dr. Mozaffarian, associate professor of medicine and epidemiology at the Harvard School of Public Health says.
Do omega-3 fish oil supplements really help your heart?
Some clinical trials have demonstrated that taking omega-3 fish oil supplements improves several cardiovascular risk factors as mentioned above. There is some speculation in the medical community about measurable fish oil benefits due to a couple of recent studies. However, the overall risk/benefit calculation remains favorable to take these fish oil supplements, especially if you have certain heart health issues or a genetic risk of getting heart disease. Many cardiologists recommend supplementing your diet with omega-3 fish oil for optimal heart health benefits.