Fish oil is plentiful in fatty fish like salmon, herring, mackerel, sardines, albacore tuna and lake trout. The American Heart Association states that the best way to receive benefits from fish oil is to eat two servings of fish per week. Fish oil is available in supplement form, but talk with your doctor before adding fish oil supplements to your diet. Fish oil has several health benefits as well as a few problems associated with it.
Lowers Triglycerides
Fish oil is beneficial in reducing triglyceride levels. Triglycerides are a fat found in your blood and are needed for energy in your body, but too many triglycerides may put you at risk for heart disease or may be a sign of metabolic syndrome. People who eat a diet rich in omega-3 fatty acids from eating fatty fish have higher levels of high-density lipoproteins or HDL, the good cholesterol.
Prevents Heart Disease
Fish oil seems to prevent and treat the hardening of the arteries by slowing the development of plaque and blood clots, according to the University of Maryland Medical Center, or UMMC. Fish oil contains EPA and DHA, two beneficial omega-3 fatty acids that help reduce risk factors for heart disease, such as high blood pressure and high cholesterol. Omega-3 fatty acids from fish oil also protect people against stroke caused by blood clots and plaque buildup in the arteries leading to the brain.
Increases Risk of Bleeding
High doses of omega-3 fatty acids that are found in fish oil increase the risk of bleeding, and those who eat more than 3 g of omega-3 fatty acids per day or over 3 servings of fish increase their risk for hemorrhagic stroke, according to UMMC. Using fish oil supplements may cause occasional nosebleeds and bruising due to its blood-thinning effects. If you have a bleeding disorder or are taking blood-thinning medications, talk to your physician before taking fish oil supplements.
Gastrointestinal Problems
Fish oil supplements may cause side effects like flatulence, bloating, diarrhea and belching. These symptoms mimic irritable bowel disorder. If you are taking a fish oil supplement, do not take more than the recommended dosage and talk to your physician prior to taking any new supplements.
Heavy Metals and Contamination
Some fish are contaminated with heavy metals like mercury, dioxins and polychlorinated biphenyls, or PCBs. Young children and pregnant or nursing mothers should avoid eating fish like mackerel, shark, swordfish and tilefish that have higher levels of mercury. The American Heart Association states that up to 12 oz. of lower-mercury fish such as salmon, catfish and canned light tuna may be eaten each week.
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