How Does Fish Oil Protect The Heart?

Many health organizations, including the American Heart Association, agree that fish are brimming with proteins and vitamins. These sea animals are packed with omega-3 fatty acids, like insurance for the heart. Whether you eat fish or pop in a fish oil capsule (made of oil from the tissues of oily fish), it will keep your heart in good shape.

Cholesterol

Omega-3 fatty acids found in fish help raise levels of good cholesterol--HDL (high-density lipoprotein)--and lower the bad cholesterol, LDL (low-density lipoprotein), which is a root cause of heart disease. In the July 2008 issue of "Mayo Clinic Proceedings," Dr. David Becker, cardiologist, University of Pennsylvania Health System, reported on his study, which discovered that fish oil supplements, in conjunction with red yeast rice, can effectively lower bad cholesterol levels.

Inflammation

An article titled "The Anti Inflammation Diet," published in the December 2003 issue of "Natural Solutions" magazine, refers to omega-3 fatty acids as potent anti-inflammatories. The arteries absorb some amount of LDL from the bloodstream. When this happens, the LDL buries itself into the tissues of the arteries, forming plaque. The article points out that the arteries--the pathways that carry blood throughout the body--get inflamed, or swollen, in response to the damage. The arteries become narrow and restrict blood flow to the heart. This could lead to cardiac disease.

Blood Pressure

Eating fish keeps blood pressure under control, which goes a long way toward preventing heart disease. Blood pressure can increase when the arteries get narrow. With narrow arteries the heart has to pump harder to transport blood through them. This raises the pressure applied on the arterial walls, causing damage. Moreover, the heart is overworked.

Triglyceride Levels

When you eat, your body converts any calories it doesn't need to use immediately into fats called triglycerides. These are stored in fat cells and later released by hormones into your bloodstream for energy when your body requires it. An excess of triglycerides can clog arteries and narrow them. This raises the chances of high blood pressure. According to Mayo Clinic, omega-3 fatty acids are known to lower blood triglyceride levels, hence protecting the heart.

Quantity

The American Heart Association recommends eating at least two fish servings a week, especially fatty fish like salmon, sardines, mackerel, lake trout, herring and albacore tuna. These are higher in omega-3 fatty acids than other fish. A serving size is 3 oz. or 85 gm. Mayo Clinic advises that pregnant women, women planning on pregnancy, nursing mothers and children below 12 years should eat no more than 12 oz. or 340 gm of fish per week.

Other Options

If you don't eat fish, opt for an omega-3 or fish oil supplement. You will miss out, however, on other fish nutrients like vitamins B3, B6, B12, iodine, calcium, phosphorous and selenium. Vegans can get a healthy doze of omega-3s from ground flaxseed, soybean, walnuts or canola oil.

Considerations

Mayo Clinic warns that seafood contains toxins like mercury, dioxins and polychlorinated biphenyls. Mercury found in water bodies is usually a result of industrial pollution. When consumed through fish, mercury can cause irreparable damage to the nervous systems of unborn and young children.
The U.S Food and Drug Administration advises pregnant women and children to avoid big fish like shark, swordfish, tilefish and king mackerel, as they contain high levels of mercury. Shrimp, canned light tuna, salmon, pollock and catfish--being smaller fish--tend to have fewer contaminants.