Certain fish, nuts and oils contain omega-3 fatty acids -- an essential part of healthy eating. Omega-3 fatty acids can improve heart health by preventing abnormal heart rhythms, decreasing blood pressure and triglycerides, and the risk for hardening of the arteries.
Cardiovascular Disease Risk and Omega-3 Fatty Acids
According to Mayo Clinic.com, as you increase fish consumption, you decrease the risk of death from heart disease. Though intake from natural food sources is the preferred way to get omega-3 fatty acids, many people find it difficult to get enough through food. Eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA fatty acids, are the preferred omega-3 fatty acids for heart health and are found in fatty fish. In order to get 1 g of EPA and DHA consume 1.5 to 2.5 oz. of fresh salmon or 4 oz. of canned tuna.
Triglyceride Lowering
Triglycerides, a type of fat in the blood, can create blockages in the arteries. According to MedlinePlus, omega-3 fatty acids can lower triglyceride numbers by 20 to 50 percent. This occurs through a decreased formation of triglycerides in the liver. Intake of 2 to 4 g of omega-3 fatty acids per day may be necessary to lower elevated triglycerides. This would require a large intake of fish, so supplementation would likely be necessary. If your triglycerides are not elevated, consume two servings, 3.5 oz. each, of fatty fish such as salmon, tuna, herring, or lake trout. Intake from non-marine sources such as English walnuts, flaxseed, or canola oil supports heart health, as well.
Precautions with Omega-3 Fatty Acid Intake
Before starting any supplement, it is important to consult your physician. Large quantities of omega-3s could lead to excessive bleeding, an increase in low- density lipoprotein, LDL, cholesterol, and stomach upset. If starting a supplement, begin with a low dose and increase as tolerated. Certain fish that are high in omega-3s such as king mackerel, shark, swordfish, or tilefish, may contain large amounts of methylmercury or other contaminants and should be avoided by pregnant or breastfeeding women and young children.
Recommended Intake of Omega-3 Fatty Acids
For people with no history of heart disease, intake of a variety of fish, twice weekly is recommended along with non-marine sources such as canola oil or walnuts. For people with a history of heart disease an intake of 1 g of EPA and DHA omega-3 fatty acids should be consumed. Intake of 2 to 4 g of EPA and DHA should be consumed if triglycerides are elevated.
References
- Medline Plus: Fish Oil
- Mayo Clinic: Omega-3 fatty acids, fish oil, alpha-linolenic acid
- American Heart Association: Fish and Omega-3 Fatty Acids
- Mayo Clinic: Triglycerides: Why do they Matter?
- Journal of the AHA: Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease
- Center for Disease Control and Prevnetion: Heart Disease Facts
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