Omega-3 refers to a form of polyunsaturated fatty acid found in certain fishes, fish oils and vegetable oils like soybean, corn, safflower and sunflower. Over the years, scientists have studied the impact of omega-3 fatty acids on heart disease risk factors, as well as on survival and quality of life following a diagnosis of heart disease. Researchers have looked at the relationship between the amount of fish eaten and the rate of death from heart disease.
Expert Insight
MayoClinic.com grades various uses of omega-3 fatty acids for heart disease according to a scale ranging from A, or strong scientific evidence exists for a particular use, to F, which means strong scientific evidence exists against this use. Only three indications for omega-3 fatty acids earned the A ranking: high blood pressure, high blood triglyceride levels and secondary cardiovascular disease.
Effects
Strong evidence from multiple human trials demonstrates that omega-3 fatty acids from either fish or fish oil supplements significantly lower blood triglyceride levels, according to MayoClinic.com. If you already have a history of heart attack, eating omega-3 fatty acids from oily fish or fish oil/omega-3 supplements lowers your chance of a non-fatal heart attack, as well as dying from another heart attack, sudden death or all other causes. You may be able to achieve small reductions in your blood pressure with a high intake of omega-3 fatty acids.
Considerations
Omega-3 fatty acids may influence other risk factors associated with heart disease. MayoClinic.com states that some studies demonstrate a lower death rate from heart disease for adults who regularly eat fish, for example, while other studies don't support those benefits. While there is some evidence that fish or fish oil supplements may reduce your risk of developing plaques in your coronary arteries, researchers need more information before establishing a clear relationship. In general, MayoClinic.com says, "well-designed randomized controlled trials which classify people by their risk of developing heart disease are necessary before a firm conclusion can be drawn."
Tips
Based on current evidence, the American Heart Association recommends that you eat a serving of fatty fish like salmon, mackerel, herring, lake trout, sardines or albacore tuna at least twice a week. One serving equals 3 1/2 oz., or about ¾ cup, of flaked fish.
Warnings
Although omega-3 fatty acids can improve some aspects of heart health, these substances do increase your risk of abnormal bleeding. If you're planning to take more than 3 g of omega-3 fatty acids in supplement form, talk with your doctor about your relative health risks before starting. Children and pregnant women should limit their intake of high-mercury fishes such as king mackerel and opt instead for low-mercury options such as canned light tuna, salmon or catfish.
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