Omega-3 fatty acids can be obtained from several dietary sources including fish oil and specific plant/nut oils. The American Heart Association (AHA) recommends eating fish or taking fish oil supplements for their heart health benefits. Examples of fish high in omega-3 include mackerel, lake trout and albacore tuna. You do have to be aware of the mercury levels in the fish or fish oil supplements as they can be harmful if they are too high.
Blood Pressure
The National Library of Medicine (NLM) suggests that the consumption of omega-3 fatty acid can reduce blood pressure. The reduction is only small, but it is still an added benefit of fish oil supplementation. The NLM warns against using fish oil to reduce blood pressure without the guidance of a health care provider.
Reduced Triglyceride Levels
Consuming omega-3 fatty acids from fish or fish oil supplements can significantly reduce the level of triglycerides in the blood, according to the NLM. To achieve these benefits, the AHA recommends at least 2 to 4 g of both EPA and DHA per day. EPA is the omega-3 fatty acid called elcosapentaenoic acid and DHA is the omega-3 fatty acid called docosahexaenoic acid.
Cardiovascular Disease Prevention
The intake of omega-3 fatty acids can reduce the risk of several cardiovascular health concerns. Fish oil supplementation can reduce the risk of stroke and heart attack. The Mayo Clinic pinpoints the source of these benefits to be from omega-3's ability to slow the buildup of plaques on the arteries. The buildup of plaques is described as "hardening of the arteries" and leads to dangerous heart abnormalities like irregular heartbeat, explains the Mayo Clinic. The AHA suggests eating at least two servings of fatty fish per week or 1 g of fish oil per day to achieve these cardiovascular benefits.
Other Benefits
In addition to the major health benefits provided by fish oil supplementation, there are several potential benefits of continued use. Some individuals with ailments like rheumatoid arthritis, angina pectoris, asthma and bipolar disorder may experience a mild reduction in symptoms from omega-3 consumption. According to the NLM, the evidence is not very strong to support these notions, but supplementing with omega-3 fatty acids at a healthy rate will not harm individuals with these health concerns.
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