Heart disease is the leading cause of death for many people in the United States. It involves several health conditions that affect the heart and blood vessels. High blood pressure, poor blood circulation, chest pain and abnormal heartbeats are contributing factors of developing heart disease. A healthy diet, weight management and physical activity help reduce your risk of heart disease. Omega-3 fatty acids in fish and fish oil supplements also are beneficial to improving heart health.
Dosage
Fish is part of a healthy diet. It is low in saturated fats and contains omega-3 fatty acids that benefit heart health. The U.S. Food and Drug Administration recommends eating 12 oz. of fish per week that are low in mercury. To avoid the hassle of eating that amount of fish per week and to figure out which ones are low in mercury, fish oil is available in supplements. The World Health Organization recommends taking daily a fish oil capsule that has 0.3 to 0.5 grams of EPA and DHA omega-3 fatty acids and 0.8 to 1.1 grams of linolenic acid, an omega-6 fatty acid. Consult with your doctor for appropriate dosing based on your health.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats, such as monounsaturated and polyunsaturated fats. EPA and DHA are the two common omega-3 fatty acids in fish and fish oil supplements. Higher concentration amounts of omega-3 fatty acids are found in fish oil supplements than fish alone. They help reduce blood clotting and protect arteries from hardening. They also promote heart health by lowering the total cholesterol levels in the body.
Side Effects
Along with the benefits of supplements, there are side effects that may occur. Frequent side effects include fishy breath and aftertaste, upset stomach, indigestion, acid reflux, bloating and greasy stools. At high doses, severe diarrhea, nose bleeds and bloody urine may be present. Do not take it if you have allergies or sensitivities in regards to fish and shellfish or are pregnant.
Other Health Benefits
Other health benefits of omega-3s, include improving depression, memory loss, visual problems and ADHD, as reported by Barbara Levine in a 1997 study, Most Frequently Asked Questions about DHA, which was published in the November/December 1997 issue of "Nutrition Today." Another report, titled Marine Oils: The Health Benefits of N-3 Fatty Acids, by Ricardo Uauy-Dagach and Alfonso Valenzuela that was published in "Nutrition Reviews" in 1996, states that EPA and DHA in fish oils reduce incidences of diabetes, asthma, allergies and psoriasis.
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