Your favorite fish might be keeping your heart and brain healthy. Fatty fish like salmon, mackerel, oysters, turbot and swordfish are great sources of omega-3 fatty acids, which are essential to human health and can't be made by your body. Omega-3s can also be found in fish oil dietary supplements and in some plant sources, such as walnuts, flaxseed and vegetable oils.
Brain Function
According to the University of Maryland Medical Center, omega-3 fatty acids are essential for brain function. The acids appear in high concentrations in the brain and help perform cognitive and behavioral actions. Pregnant women should be especially mindful of getting enough omega-3s, because a growing fetus needs them for normal brain development. Poor memory and mood swings or depression can result from omega-3 deficiency.
Heart Health
Fish oils may protect you from sudden death after a heart attack, according to Columbia University's Health Q&A. The omega-3 fatty acids found in fish oils reduce the "stickiness" of blood platelets, leading to decreased blood clotting. They also stabilize your heart's rhythms, which can help keep the heart steady during an attack. The two properties seem to work in tandem to protect you in the case of a cardiac event.
Cholesterol and Blood Pressure
According to the University of Maryland, research has shown that diets high in omega-3s contribute to higher levels of high-density lipoprotein, or "good," cholesterol in the body. In particular, a Mediterranean-style diet that includes fish, vegetable oils and lean protein promotes high high-density lipoprotein cholesterol levels. Fish oil supplements have been shown to reduce triglycerides, another type of fats in the blood. The omega-3s found in walnuts perform the same function. Taking at least three grams of fish oil per day can also help lower high blood pressure, according to an analysis of 17 clinical studies.
Warnings
According to the Harvard University Men's Health Watch, some wild and farmed fish can absorb harmful compounds found in the waters in which they live, including methyl mercury and polychlorinated biphenyls. Pregnant women and children should limit intake of high-mercury species, such as swordfish, king mackerel and tilefish, and of salmon, which is low in mercury but may contain PCBs. Remove the skin and fat of the fish before cooking to minimize your exposure to these compounds. You can also choose to get your omega-3s through plant sources and/or a fish oil supplement.
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