Fish is a source of protein, and unlike other non-lean meat, it is low in saturated fat. Saturated fat can promote heart disease. In addition to being low in saturated fat, fatty fish are a source of omega-3 fatty acids. It is the omega-3 fatty acids from fish or fish oil supplements that can help prevent cardiovascular disease and decrease cardiac events and death in people with existing heart disease.
Omega-3 Fatty Acids
According to Mayo Clinic, the chief beneficial nutrient in fish or fish oil is omega-3 fally acids. These types of fats have many effects that contribute to heart health by decreasing triglycerides, lowering blood pressure and reducing blood clotting. EPA, eicosapentaenoic acid, and DHA, docosahexaenoic acid, are two of the most important omega-3 fatty acids contained in fish oil, notes Medline Plus.
Types
Fish oil can be taken in supplement form, or it can be obtained by eating fish. Medline Plus says that mackerel, tuna, sturgeon, mullet, bluefish, salmon, sardines, herring, anchovy, menhaden and trout are the fish that are especially abundant in omega-3 fatty acids. A 3.5 oz. serving of these fish provides about 1g of the beneficial omega-3 fatty acid.
Recommendations
Eating fish rich in omega-3 fatty acids once or twice a week may reduce the risk of heart disease and sudden cardiac death, says the Mayo Clinic. The American Heart Association recommends eating fatty fish at least twice a week and says that increasing omega-3 fatty acid consumption through diet is preferred. However, people with coronary artery disease or with high triglycerides may want to talk to their doctor about supplements because they may not get sufficient omega-3 fatty acids through food.
Benefits
The American Heart Association says that omega-3 fatty acids decrease the risk of abnormal heart beats, or arrhythmias, which can result in sudden death. Additionally, omega-3 fatty acids contribute to heart health, lowering triglyceride levels, decreasing the growth of atherosclerotic plaque -- which contributes to heart attacks and strokes -- and helping to lower blood pressure.
Considerations
The way dietary fish is prepared counts. Broiled or baked fish results in the benefits discussed, but fried fish may increase the risk of heart disease, says Medline Plus. Additionally, some fish, like tilapia or catfish, have low levels of omega-3 fatty acids and high levels of omega-6 fatty acids, which promote heart disease. Omega-6 fatty acids can cause inflammation and promote the buildup of arterial plaque, which can lead to heart attack or stroke, the Mayo Clinic says.
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